Avoid Atrophy!Strength rounds
Runner legs and hips
2 rounds · about 10 min each
Two rounds of single-leg strength and hip stability for runners. Needs dumbbells, a bench, and a band. Do it after an easy run or on a rest day.
Round 1: Equipment: Bench. Equipment: Dumbbells. Equipment: Resistance bands. No equipment listed.
Round 2 (later requirements): Equipment: Dumbbells, Bench. Equipment: Mat or carpeted floor. Equipment: Resistance bands.
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Get reminders for this routineThe rounds
Round 1: Single-leg strength
Go through the moves 2 times. Go from move to move with little rest.
- Split squat, back foot on bench8 each side
Equipment: Bench.
How to do it
Stand in front of a bench with the top of your back foot resting on it. Lower straight down until the front thigh is near level, then stand. Hold dumbbells to make it harder.
Start with bodyweight until the balance feels secure.
Find a video - Single-leg deadlift8 each side
Equipment: Dumbbells.
How to do it
Stand on one leg holding a dumbbell or kettlebell. Hinge forward, letting the free leg rise behind you, until your back is near level. Return to standing.
Touch a wall or bench lightly if you wobble.
Find a video - Lateral band walk12 each side
Equipment: Resistance bands.
How to do it
Loop a band above your knees. Bend your knees slightly and take small steps sideways, keeping tension on the band. Go both directions.
Find a video - Single-leg calf raise12 each side
No equipment listed.
How to do it
Stand on one foot, holding a wall for balance. Rise onto the ball of the foot, pause, and lower slowly. Hold a dumbbell to make it harder.
Find a video
Round 2: Hips and trunk
Go through the moves 2 times. Go from move to move with little rest.
- Dumbbell step-up onto bench10 each side
Equipment: Dumbbells, Bench.
How to do it
Hold a dumbbell in each hand. Step up onto the bench with one foot and stand tall, then lower slowly. Finish one leg, then switch.
Make sure the bench will not tip or slide.
Find a video - Glute bridge15
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Pallof press10 each side
Equipment: Resistance bands.
How to do it
Stand side-on to a cable or anchored band, hands at your chest. Press straight out and hold for a second without letting your body turn, then bring it back. A cable works as well as a band.
Find a video - Side plank30 sec each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your side, propped on one forearm, and lift your hips so your body is straight. Hold. Bend your knees to make it easier.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.