5 Key Leg Exercises for Runners

When it comes to maximising your running speed, form and efficiency, adding strength-based leg exercises into your weekly fitness routine is key. Although there are numerous leg exercises that can help runners improve, I’ve chosen 5 of my favourite categories exercises which have been proven to enhance running performance: 

1: Deadlifts

Deadlifts, which are a ‘hinge’ movement pattern, help to strengthen some of the muscles that are most engaged when you run, i.e. the glutes, hamstrings and lower back. There are several variations of deadlifts which are particularly beneficial for runners to incorporate into their strength sessions. Two of my favourites are: Romanian Deadlifts (RDLs) and single-leg deadlifts. 

RDLs, performed here with two dumbbells, improve hamstring endurance and strength and closely mimic the motion of running. 

Single-leg deadlifts can be performed bodyweight or with one or two dumbbells. This exercise challenges balance and stability, making it particularly useful for correcting muscular imbalances between legs. Single-leg deadlifts are also great for strengthening stabilising muscles surrounding the knees, hips and ankles. 

2: Calf Raises

Calf raises are an essential exercise for runners as they improve running efficiency and push-off power, allowing more force to be generated with each stride. Having strong calves also helps prevent common injuries like Achilles tendinitis, shin splits and plantar fasciitis as the calves will absorb impact and reduce the strain on the surrounding muscles and joints. Calf raises also help build muscular endurance, improve ankle stability and prepare the legs for the demands of uphill and downhill running. I would recommend integrating a variety of calf raise exercises into your training programme - aim to include both standing and seated variations as they place slightly different emphasis on the main calf muscles (the soleus and gastrocnemius muscles).

Shown below are single-leg calf raises - which I like to include to help ensure both calves are balanced in strength. These are also particularly great at improving ankle stability. 

3: Single-Leg Glute Bridges

Single-leg glute bridges target the gluteus maximus, which is the primary muscle responsible for hip extension. The movement pattern of this exercise closely mimics the hip extension action during the propulsion phase of running, where the trailing leg pushes off the ground to propel the body forward. 

By isolating one leg at a time, single-leg glute bridges improve the ability of each glute to independently extend the hip without compensating using the the lower back (or hamstrings). This reduces inefficiencies and imbalances that can impair running mechanics.

This exercise can be performed bodyweight or with a dumbbell placed on the hip of the working leg.

4: Lateral Lunges (Side Lunges)

Lateral lunges (also known as side lunges) target the adductors, glutes and quads. Although running is a forward motion, incorporating movements in different planes of motion into your training regime helps to maintain a well-balanced body. Additionally, lateral lunges can help improve hip and ankle stability and develop flexibility. If you struggle with tight hips, incorporating lateral lunges into your routine can help you improve your running stride. 

5: Split Squats

The split squat, which primarily works the glutes and quads, mimics the single-leg stance of running. Adding split squats into a your training regime will help improve your balance, stability and power, allowing you to perform a stronger and more efficient stride. These can be performed bodyweight (as shown below) or with extra resistance (holding one or two dumbbells/kettlebells).

Want to improve your running?
Strength training plays a huge role in boosting performance and preventing injuries. Add these key leg exercises into your routine to run stronger and more efficiently.

For a deeper dive into strength training specifically for marathon runners, check out my Marathon Runner's Guide to Strength Training.

If you're looking for more personalised advice, get in touch - I’m more than happy to help!