As I mentioned yesterday, I’ve been doing more circuit based workouts recently, which include single leg movements and plyometric movements. As I was working out, I thought, these exercises are perfect for runners.
As runners, we spend most of our time on one leg…so it makes sense to do single leg training. I love step-ups, lunges, single leg hip raises, etc. and include those in my own training plans I make for my cross country team.
Before I get into the workout, here is one of my favorite exercises: reverse lunge into single leg deadlift. It’s working on your hip stabilizing muscles, core, hamstrings, glutes and quads…what more can you ask for?? It’s okay if you’re wobbly (like I am in this video). Start with no weights then add in dumbbells.
- Keep your chest up and shoulders back throughout the movement.
- When you go into the deadlift, hinge at your hips and bring your back leg up as high as you can as you squeeze your glutes.
- When you’re not using weights, reach out in front of you a bit with your hands. Place a low box in front of you and touch that with your fingers, then come back up and into reverse lunge. When you start using dumbbells, lower dumbbells straight down (not out in front) so you’re not placing pressure on your lower back.
It’s a bit challenging, especially for someone with lack of balance like me, but it really is a great exercise for runners to work on!
And here is my do-anywhere leg workout for runners:
So you do the first group of exercises for 5 minutes straight, take a break, then repeat. Then move onto the next set. Or you could do the first group, break, second group, break, and go back to the first group.
With reverse lunge with knee raise I mean step back into a lunge, and when you step back forward left your knee up so it’s at a 90 degree angle, balance for a second, then go back into reverse lunge. Let’s work on our balance people!
What are your favorite leg exercises you can do anywhere? Or balance exercises…because I need those!
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