10 Minute Leg And Butt Workout For Runners
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Our workouts on strength training for runners have been some of our most popular videos! In fact, we would wager that anyone who is looking to build strong legs can benefit from the leg exercises in these videos!
The hallmark of many of our lower body workouts is that we prefer to use minimal equipment (or simply bodyweight!) to create a complex and dynamic routine to not just be another at home leg workout, but be a challenging circuit that you keep coming back to! Most importantly, when it comes to cross training for runners, it’s important to incorporate balance into any leg workout, especially when it involves ankle strength and the tiny stabilizers that we might often forget in favor of the larger muscles of the leg.
These tiny muscles, tendons, and ligaments can be the cause of twisted ankles, poor ankle mobility, and even foot strike issues. If you find that you’re often getting injured, focusing on ankle and leg exercises could be exactly what you need to get back to running quicker and stay healthy.
While, there are many factors that we cannot control, incorporating these leg strengthening exercises into your weekly strength training or post-run routine can be a great way to get in a bodyweight workout and become a better runner at the same time.
10 Minute Lower Body Strength Training for Runners
Not a runner? This workout is for you, too! We’re combining our favorite glute and quad exercises into the best leg video that we can find in only 10 minutes. New to working out or strength training? This lower body workout is beginner friendly. Take your time through each exercise and focus on form until you grow stronger!
Watch the video:
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Suggested:
5-10 minute warmup, such as walking or active stretching.
Modification:
Since each exercise is performed for one minute, take your time going through each movement. If this is your first time doing a workout like this, rest as needed.
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This e-book is custom designed specifically to create a strength training program with beginner or experienced distance runners in mind. This 67-page e-book not only gives you workouts to implement into your weekly fitness routine, but shares with you the WHY behind strength training and the importance for runners.
Lower Body Exercises (Glute & Leg)
Do each exercise for one minute. For single side exercises, do each side for one minute.
Side Lunge + knee Lift
How-to: Start standing and take one large step out to the side. As you press into the extended leg, send your hips back, keeping your knee directly over your ankle. As you step back to standing, bring the same lunging leg up to a knee lift, balancing before repeating the movement. Do all repetitions on the same side before switching to the opposite.
Form tip: Taking a wider step to the side will help to make sure that your knee does not come over your ankle. Press back into the hips and keep your chest lifted, gaze in front of you, to prevent rounding through the spine.
Modification: If you need additional balance, touch the toe of your lunging leg to the mat at the top of the movement, before lifting the knee. If you still find yourself unstable, remove the knee raise completely.
Squat + Lateral Leg Lift
How-to: Standing with feet just outside of hips, press the hips backwards, chest lifted into a squat. As you stand, lift one leg out to the side. Place the leg back in its original position and repeat the squat, keeping the lift on the same side until all repetitions are completed. Switch sides.
Form tip: Keep the leg lift coming from the hip by avoid a lean into your standing leg. As your leg is lifted at the top of the movement, your body should be in one line, shoulders, hips and knees stacked.
Modification: If you need more balance, break the two movements apart. Start by performing a squat. Then, at the top of the movement, add the leg lift separately. Or, for added balance, you can perform this movement near a wall or chair to give yourself one hand supported for balance.
Single Leg Tap Backs
How-to: Similar to a single leg deadlift, start in a standing position. Slowly lift and extend one leg down and back, trying to touch the toe to the ground as far back as possible. Allow your front standing leg to bend, but do not come down into a full lunging position. Slowly bring this leg back to the starting position. Perform all repetitions on the same leg before switching to the other side.
Form tip: This exercise is meant to challenge your balance and ankle strength. The key to this exercise is moving as slowly as possible to extend the leg, challenge the balance, and strengthen the stabilizers within the ankle. Do not speed through this exercise. The slower you can go, the better!
Modification: If you need added balance, perform this exercise near a wall to help you stabilize. However, try to keep as much weight as possible in your standing leg to get the full effect of this movement!
Speed Skaters
How-to: Start standing and hinge at the hips, touch your right hand to the ground at the same time as your right leg extends behind your left leg. Jump or step to the opposite side, alternating hands and legs.
Form tip: It is less important to touch the ground. Instead, focus on keeping your gaze forward and spine straight.
Challenge: Jumping quickly from side to side will give you a plyometric pop, as well as getting your heart rate up!
Bear Plank Leg Lifts
How-to: On your mat, start in a quadruped position, with shoulders directly over wrists and hips over knees. Keeping your body still, lift your knees from the mat 1-2 inches and hold in this plank. Extend one leg long and slowly lift and lower, without bending the knee. Perform all exercises on one side before switching to the opposite side.
Form tip: As you lift the leg, avoid arching through the back. Keep the shoulders stacked and core engaged. The lift of the leg should be very small, with leg completely straight.
Modification: If maintaining the bear plank position (knees lifted from the mat) is too difficult, go back to your starting position with knees on mat for greater balance until you grow stronger.
Frog Pulses
How-to: Lying on your stomach, bring your heels together, and knees as wide as your mat. Create a pillow underneath your head with your hands. Press the soles of the feet towards the ceiling in small movements.
Form tip: This is a glute exercise. To keep the exercise focused on the butt and not the lower back, keep the feet flexed, heels together, and press upwards.