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Runner’s Leg Strength Workout

This workout can be done at home whenever it’s convenient. Do on set of each exercise for about 10 minutes. Use either reps (e.g., 10-20 reps) or time (e.g., 30 seconds per set). Add/subtract reps or time as needed to keep it challenging. Add a second or third set, if desired, to extend the workout to 20 to 30 minutes.

Leg Curl

Lie on your back with heels on a Swiss ball.

Lift hips, forming a straight line from shoulders to heels.

Curl the ball towards your glutes using your legs.

Keep hips raised, engaging hamstrings and glutes.

Extend legs, then repeat for a controlled leg curl.

Body Squats

Stand tall with your feet shoulder-width apart or slightly wider. Your toes should be pointing slightly outward.

Begin the movement by hinging at your hips, pushing your butt back as if sitting in a chair.

Aim to lower your body until your thighs are at least parallel to the floor. Go deeper if your mobility allows, but not at the expense of form or comfort.

Push through your heels to stand back up, straightening your hips and knees. Lower your arms back to your sides.

Eccentric Calf Raises

Stand upright on a raised surface (like a weight plate or step) with one foot, while the other foot is off the surface. The ball of your foot should be on the surface, and your heel should be off the edge.

Slowly raise the heel of your supporting foot off the ground, standing on your tiptoes and contracting the calf muscle.

Lower your heel back down to the ground in a slow and controlled manner.

Reverse Lunges

Stand with feet hip-width apart.

Take a step backward with the right foot.

Lower your body until both knees form 90-degree angles.

Push off the right foot to return to the starting position.

Repeat process of lunging back with right foot

Step Ups

Added weight is optional.

Stand in front of a bench or step (with a dumbbell or kettlebell in each hand).

Step up onto the bench with one foot.

Push through your heel to lift your body up.

Step back down with control.

Seated Calf Raises

Sit on a bench or chair with a dumbbell in one hand.

Place the ball of your foot on a raised surface.

Lift your heel, raising your foot as high as possible.

Lower your heel below the level of the raised surface.

Perform the exercise on one leg before switching to the other.

Reverse Calf Raises

Lean against wall with straight legs. Legs are at about a 45-degree angle. Pull your toes toward your shins; that’s 1 rep. Continue until fatigued.

Updated on February 5, 2025

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