Leg Exercises for Runners

15 Most Effective Leg Exercises For Runners

Leg workout for runners. Source: Canva.

Key Takeaways

•  Single-leg, bilateral, plyometric - a well-rounded leg workout for runners incorporates different types of exercises. Find out 15 various leg exercises below, with step-by-step guidance!
•  Did you know that some of the best leg exercises for runners don't even require equipment? Discover how simple bodyweight movements can transform your running performance.

1.  Squats

Squat targets the muscles you use to power through your runs (quads, hamstrings, glutes, and calves). Probably the number one reason why it’s crowned as one of the best leg exercises for runners.

Static squats. Source: Canva.

How to perform:

•  Stand with feet shoulder-width apart
•  Lower your body like you’re about to sit on an invisible chair
•  Keep your chest puffed and proud while your core is engaged
•  Make sure your knees don't go past your toes
•  Push through your heels to get back to the starting position
•  Repeat

Caution: Don’t let your knees cave inward. That's a common mistake that can lead to injuries. Instead, focus on pushing your knees slightly outward throughout the movement.

Also, if you have existing knee issues, please chat with a doctor before squatting your way to the hospital. This goes for all exercises on this list!

Start with bodyweight squats and slowly add weights, or try out some variations below once you’ve got the hang of it.

2.  Single-Leg Squats

Single-leg squats are a step up from squatting, but you’re doing that step up with one fewer leg! This leg workout for runners targets the same group of muscles while throwing in a hefty dose of balance work.

Single-leg squats. Source: Canva.

How to perform:

•  Stand on one leg, the other foot slightly off the ground
•  Extend arms for balance (jazz hands optional)
•  Lower your body while keeping your knee in line with your toes
•  Go down until your thigh is parallel to the ground (or as low as you can manage without toppling over)
•  Push through your heel to return to the beginning position
•  Repeat

Pro tip: If you're struggling to keep your balance, try performing these next to a wall or sturdy chair for support. No shame in playing it safe!

Remember, perfection isn't the goal – progress is. Each wobble, each struggle for balance, is bringing you one step closer to becoming a stronger, more resilient runner. You just have to push through the thought that you’re probably looking silly during the wobbles.

3.  Bulgarian Split Squats

"The Bulgarian split squat is an essential exercise for runners because it trains single-leg stability and strength. This translates directly to improved running form and reduced risk of injury." — Jason Fitzgerald, USATF-certified running coach and founder of Strength Running.

You heard it from the expert. If you're serious about leg strengthening for runners, it's time to make friends with the Bulgarian split squat.

Bulgarian split squats. Source: Canva.

How to perform:

•  Find a bench or chair (no, not the comfy recliner)
•  Stand about two feet in front, back to the bench
•  Put one foot on the bench behind you
•  Lower your body slowly, keeping your front knee in line
•  Push through your front heel to return to the starting position
•  Repeat

Pro tip: Keep your torso straight up and your front knee tracking over your toes.

Master these, you'll notice improved stability, increased power in your stride, and a newfound ability to sprint past other runners while yelling, "On your left!"

4.  Lunges (Forward, Reverse, and Lateral)

With three key variations, lunges offer comprehensive leg strength training for runners that targets multiple muscle groups essential for running performance.

Forward lunges. Source: Canva.

•  Forward lunges: The classic. Step forward, then drop it low until both knees are bent at 90-degree angles. Stand up and switch legs.
•  Reverse lunges: The backward brother. Step back, sink down, rise up like a phoenix. Your glutes will be on fire, but hey, that's what champions are made of!
•  Lateral lunges: The side-stepper. Slide out, bend that knee, and return to the center. Then repeat with the other side.

Forward lunges mimic the running motion, reverse lunges target the glutes more intensely, and lateral lunges work often-neglected side-to-side movements. A pretty well-rounded leg workout for runners, if you ask us!

Pro tip: Keep your upper body straight, core engaged, and ensure your front knee doesn't extend past your toes.

5.  Jumping Lunges

We come to the jumping variation of the previous section – jumping lunges. This is a high-impact exercise. If you're new to plyometrics or have any knee issues, practice static lunges first and consult with a fitness professional before trying this one.

Jumping lunges. Source: Canva.

How to perform:

•  Start in the lunge position, right foot forward, both knees bent at 90 degrees
•  Explosively jump up, switching your legs mid-air
•  Land softly with your left foot at the front, and lowering into the next lunge right away
•  Repeat, alternating legs with each jump

Aim for 3 sets of 10-15 reps, i.e., 5-8 jumps per leg. As you build strength and endurance, increase to 20-30 reps per set.

This exercise boosts your explosive power, improves your impact resistance better than any fancy running shoe, and skyrockets your cardiovascular fitness while you're at it. So, clear some space, warn your housemates (or don't), and get ready to jump your way to running greatness!

6.  Box Jumps

If jumping lunges have got your heart racing, get ready to take your plyometric training up a notch with box jumps. This explosive exercise is a key player in answering the question of how to strengthen your legs for running, offering a powerful complement to your leg workout routine.

Box jumps. Source: Canva.

How to perform:

•  Find a box (or any stable platform that won't slide away in terror) and stand before it
•  Bend those knees and hinge your hips, arms swung back
•  Jump! Swing arms forward for momentum as well
•  Land softly on the box with both feet, knees slightly bent
•  Step down carefully and reset for the next rep

Start with a lower box (12-18 inches) and aim for 3 sets of 8-10 reps. As you build strength and confidence, increase box height and reps gradually.

Caution: Use a stable box in a clear area unless you’re trying to hurt somebody (you included). If you're new to plyometrics, start with step-ups before progressing to full jumps.

7.  Calf Raises

Calf raises are often overlooked, but they’re just as important as any other exercise and are an ideal leg workout for runners. They’re your secret weapon for powerful push-offs, improved running economy, and reduced risk of common running injuries.

Calf raises. Source: Canva.

How to perform:

•  Find a step
•  Plant your forefeet on the edge, heels hanging off like they're enjoying the view
•  Rise up on your toes as high as possible
•  Lower back down, stretching your calves
•  Repeat

8.  Step-Ups

Be the runner that stepped up with step-ups! With step-ups in your arsenal of leg exercises for runners, you'll be ready to conquer any elevation challenge that comes your way.

Step-ups. Source: Canva.

How to perform:

•  Find a bench or platform (no, not social media)
•  Place one foot fully on the platform
•  Put pressure on your heel to lift your body up
•  Bring your other foot onto the platform
•  Step back down, alternating leading legs with each rep

Step-ups build unilateral strength, improve balance, and mimic the motion of climbing hills. Plus, they're joint-friendly, so you won’t have to worry about your knee issues if there are any.

9.  Wall Sits

Wall sits can revolutionize your leg workout for runners. They zero in on your quads, which makes it the perfect complement to round out your leg-strengthening routine.

Wall sits. Source: Canva.

How to perform:

•  Locate a wall (preferably a smooth one)
•  Lean back and slide down until your thighs are parallel to the ground
•  Keep your back flat against the wall
•  Hold this position and contemplate why you love running so much until time runs out

Next time you're mindlessly scrolling through your phone, why not do it while sitting against a wall? Start with 30-second holds. Work your way up to 60 seconds or more. Combine them with bridges, squats, and lunges for a leg workout for runners at home that'll have you bounding up hills and sprinting to new PRs.

10.              Arabesque

En garde, runners! Here’s an elegant, ballet-inspired move to change things up a bit for you. Arabesque is a single-leg balance exercise that helps you develop the stability and strength needed for efficient running, especially on uneven terrains or during longer distances when fatigue sets in.

Arabesque posture. Source: Canva.

How to perform:

•  Strike a pose (optional)
•  Pick a leg to stand on and pour your weight onto that
•  Lift the other leg behind you and keep it straight
•  Lean forward, aiming to create a human see-saw
•  Arms out for balance
•  Hold until you can’t anymore, then slowly switch legs

Unlike the static wall sits we explored earlier, arabesques add a dynamic balance challenge to your leg strengthening exercises for runners. Remember to start slowly and progress gradually to maximize the benefits of this versatile exercise.

11.              Deadlifts (Traditional and Single-leg)

Deadlifts, with their two main editions, help correct muscle imbalances, increase stride power, and boost overall running efficiency.

Traditional deadlifts. Source: Canva.

•  Traditional deadlifts: Stand with feet hip-width apart, barbell or weights in front. Hinge at the hips and grip the bar outside your legs. Lift by driving through heels, extending hips and knees. Stand tall, then lower with control.
•  Single-Leg deadlifts: Do the exact same but on one leg. Complete all reps on one side before switching legs.

Aim for 3 sets of 8-12 reps for each. Once that feels like a walk in the park, add more weight.

Pro tip: Keep the bar close to your body throughout the movement to stay in the right form and reduce strain on your lower back.

12.              Single-Leg Romanian Deadlifts

Single-leg Romanian deadlifts (SLRDLs) are a powerful addition to any leg strength exercises for runners' repertoire. Unlike traditional deadlifts that use both legs or single-leg deadlifts where you lower the weight to the ground, SLRDLs focus on hip hinge movement while balancing on one leg.

Single-leg Romanian deadlifts. Source: Canva.

How to perform:

•  Stand on one leg (pick your favorite, hold a weight in the opposite hand
•  Lean forward and kick your free leg back
•  Lower the weight along your standing leg with your back straight
•  Stand back up and switch legs

Pro tip: Keep your standing leg slightly bent and focus on pushing your hips back rather than just bending forward.

Add SLRDLs to your routine 1-2 times a week. They complement other leg exercises by adding a balance challenge and focusing on the posterior chain. And remember that it's okay if you wobble at first, we all start somewhere!

13.              Leg Presses

If the equipment is available, leg press would make a formidable addition to any leg workout for runners. They complement exercises like squats and lunges by allowing for heavier loads without having to worry about your form falling apart.

 

Leg presses. Source: Canva.

How to perform:

•  Sit in the leg press machine, feet shoulder-width apart on the platform
•  Release the safety and let the weight come to you
•  Push through your heels, extending your legs (don't lock your knees)
•  Slowly lower the weight back to the starting position
•  Repeat

Pro tip: Mix up your foot placement like you're playing Twister. High, low, wide, narrow - your legs won't know what to expect!

While leg presses are great for feeling like a powerlifter, don't forget to mix in some free-weight exercises, too.

14.              Hamstring Curls

Hamstring curls might not be the glamor exercise of your best leg strengthening exercises for runners routine, but they'll keep you running strong and injury-free.

Hamstring curls. Source: Canva.

How to perform:

•  Flop face-down on the hamstring curl machine
•  Hook your ankles under the pad, then curl your legs up
•  Lower back down slowly back to the start
•  Repeat

Pro tip: Focus on the eccentric (lowering) phase of the movement for maximum benefit. Count to three as you lower the weight back down.

All things considered, your hamstrings aren't just there to fill out the back of your running shorts. Show them some love with hamstring curls, and they'll repay you with stronger, faster, and injury-free miles.

15.              Glute Bridges

Glute bridges. Source: Canva.

Glute bridge breakdown (pun intended):

•  Lie on your back
•  Bend your knees, feet flat on the ground, hip-width apart
•  Arms by your sides, palms down
•  Lift those hips towards the ceiling while squeezing those butt muscles
•  Lower back down gradually (don't just drop like a sack of potatoes)

Despite being a glute exercise that focuses more on buttock and core strength, glute bridges can still boost your running power, stability, and form while minimizing injury risk. That should still indirectly strengthen your legs!

Pro tip: They make a great warm-up exercise before your runs as they wake up those sleepy glutes.