The Best Lower Body Exercises For Runners

If you’re a runner looking to improve your performance and prevent injuries, then you’ve come to the right place. In this article, you’ll discover the best lower body exercises specifically designed for runners. By incorporating these exercises into your training routine, you’ll strengthen important muscles, increase your endurance, and enhance your overall running experience. From lunges to squats, these exercises will target your glutes, quadriceps, hamstrings, and calves, making you a stronger and more efficient runner. So grab your running shoes and get ready to take your training to the next level!

Table of Contents

Squats

Benefits of Squats for Runners

Squats are a highly effective lower body exercise for runners that offer numerous benefits. First and foremost, squats target the major muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. By strengthening these muscles, squats help improve running performance, speed, and endurance.

Additionally, squats help to increase leg and core strength, which is crucial for maintaining proper running form and reducing the risk of injury. Stronger leg muscles provide stability and support during running, helping to absorb shock and prevent strain on the joints. This can be particularly useful for long-distance runners who are prone to overuse injuries.

Moreover, squats are a versatile exercise that can be adapted to suit different fitness levels. Whether you’re a beginner or an advanced runner, you can modify the intensity of squats by adjusting the weight, repetition, or range of motion. This allows for progress and continuous challenge, leading to greater strength gains over time.

Proper Squat Technique

To perform squats correctly and maximize their benefits for runners, it’s important to follow proper technique. Here’s a step-by-step guide:

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Engage your core and maintain a neutral spine throughout the exercise.
Begin by bending your knees and lowering your hips as if you were sitting back into a chair.

Keep your weight on your heels, ensuring that your knees do not go past your toes.
Squat until your thighs are parallel to the ground, or as low as you can comfortably go.
Push through your heels and return to the starting position, fully extending your hips and knees.

Remember to breathe consistently and maintain control throughout the exercise. Start with bodyweight squats and gradually add weights as you become more comfortable and proficient with the movement.

Variations of Squats

Variations of squats can provide additional challenges and target specific muscle groups. Here are a few variations that runners can incorporate into their lower body training routine:

Jump Squats: Incorporating explosive movements like jump squats can enhance power and improve running speed. Start by performing a regular squat, then explosively jump up, reaching for the ceiling. Land softly and immediately lower into the next squat.
Single-Leg Squats: Single-leg squats, also known as pistol squats, are excellent for strengthening and stabilizing each leg individually. Begin by balancing on one leg, extend the other leg forward, and slowly lower yourself into a squat position. Use a supporting object if needed and progress toward performing the exercise without assistance.

Goblet Squats: Holding a dumbbell or kettlebell at chest level, goblet squats place additional load on the core and upper body, while still targeting the lower body muscles. This variation also helps with maintaining an upright torso and proper form.

Incorporating these variations into your squat routine not only adds variety but also targets muscles from different angles, leading to a well-rounded lower body workout.

Lunges

Benefits of Lunges for Runners

Lunges are another highly beneficial exercise for runners that primarily target the lower body muscles while also improving balance and stability. Here are some benefits of lunges:

Strengthening Major Muscles: Lunges primarily target the quadriceps, hamstrings, glutes, and calves. By strengthening these muscles, lunges improve leg strength and stability, leading to better running performance and reduced risk of injury.

Improving Balance and Stability: Lunges require a good sense of balance and stability, as each lunge is essentially a one-legged stance. By practicing lunges regularly, runners can improve their balance and stability, which translates into better coordination and control while running.
Addressing Muscle Imbalances: Lunges can help identify and correct muscle imbalances between the left and right sides of the body. Many runners unknowingly have imbalances, which can lead to compensations and increased risk of injury. By performing lunges, runners can address these imbalances and work towards a more symmetrical stride.

Proper Lunge Technique

To reap the full benefits of lunges, it’s essential to perform the exercise with proper technique. Follow these steps to ensure proper form:

Stand tall with your feet hip-width apart.

Take a step forward with your right foot, ensuring that your heel lands first.
Lower your body by bending both knees until your rear knee is just above the ground. Maintain an upright torso throughout the movement.
Push through your front heel and return to the starting position, bringing your feet together.

Repeat the lunge on the opposite leg, alternating sides with each repetition.

Remember to maintain a slow and controlled movement, keeping your core engaged and your gaze forward. Avoid letting your front knee go past your toes and focus on maintaining a 90-degree angle with both knees.

Forward Lunges vs. Reverse Lunges

There are various lunge variations to choose from, but two common options for runners are forward lunges and reverse lunges. Understanding the differences between these variations can help you choose the one that suits your fitness level and goals:

Forward Lunges: In a forward lunge, you step forward with one leg, maintaining a slightly larger stride length. This variation primarily targets the quadriceps and emphasizes the muscles used while propelling forward during running. Forward lunges also engage the glutes and hamstring muscles to a lesser extent.
Reverse Lunges: In a reverse lunge, you step backward with one leg, maintaining a slightly larger stride length than with forward lunges. This variation places more emphasis on the hamstrings and glutes, as they are the primary muscles engaged to decelerate the body during the backward movement. Reverse lunges can be less stressful on the knee joint for individuals with knee issues.

Both forward and reverse lunges offer similar benefits in terms of strength and stability. Incorporate both variations into your training routine to target different muscles and maintain a well-rounded lower body workout.

Deadlifts

Benefits of Deadlifts for Runners

Deadlifts are a highly effective exercise for runners that target multiple muscle groups and offer a wide range of benefits. Here are some advantages of incorporating deadlifts into your training routine:

Strengthening Posterior Chain: Deadlifts primarily target the muscles of the posterior chain, including the hamstrings, glutes, and lower back. By strengthening these muscles, deadlifts improve running mechanics, stride power, and the ability to generate force while pushing off the ground.
Enhancing Core Stability: Deadlifts engage the core muscles as stabilizers throughout the movement. Strengthening the core is essential for maintaining proper running form, reducing the risk of injury, and enhancing overall athletic performance.
Improving Grip Strength: As deadlifts require holding a barbell or weights, they provide an excellent opportunity to improve grip strength. A strong grip is beneficial for maintaining control during running, especially on uneven terrain, and can help prevent the risk of dropping objects or losing stability while holding onto objects during a run.

Proper Deadlift Technique

To perform deadlifts correctly and safely, it’s crucial to practice proper technique. Follow these steps to ensure proper form:

Stand with your feet hip-width apart, with the barbell or weights in front of you, centered over your feet.
Squat down and grip the barbell just outside your legs, with an overhand or mixed grip. Keep your arms straight and shoulder-width apart.

Engage your core, maintain a neutral spine, and lift your chest slightly.
Initiate the lift by driving through your heels and straightening your knees and hips. Keep the barbell close to your body as you stand up.
fully extend your hips and knees at the top of the movement, squeezing your glutes.

Lower the barbell back down in a slow and controlled manner, bending at the hips and knees.

Remember to breathe throughout the exercise, inhaling before starting the lift and exhaling as you stand up. Start with lighter weights, focus on mastering the form, and gradually increase the load as you gain strength and confidence.

Sumo Deadlift vs. Conventional Deadlift

There are different deadlift variations to choose from, but two common options for runners are the sumo deadlift and the conventional deadlift. Understanding the differences between these variations can help you choose the one that aligns with your goals and body mechanics:

Sumo Deadlift: In a sumo deadlift, your feet are in a wider stance with your toes pointing outward. This variation reduces the stress on the lower back and places more emphasis on the inner thighs, glutes, and quadriceps. Sumo deadlifts can be advantageous for runners with limited hip mobility or those who struggle with conventional deadlift form.
Conventional Deadlift: In a conventional deadlift, your feet are placed approximately hip-width apart, with your toes facing forward. This variation targets the hamstrings, glutes, lower back, and other muscles of the posterior chain to a greater extent. Conventional deadlifts often mimic the lifting mechanics used during running, making them a beneficial exercise choice for runners.

Both sumo and conventional deadlifts can provide significant benefits for runners. Experiment with both variations and choose the one that feels most comfortable and effective for your body structure and goals.

Single-Leg Exercises

Benefits of Single-Leg Exercises for Runners

Single-leg exercises are an essential addition to any runner’s training program as they help to address muscle imbalances and enhance stability. Here are some benefits of incorporating single-leg exercises into your routine:

Improving Balance and Stability: Running requires a significant degree of balance and stability, and single-leg exercises can help enhance these skills. By training each leg individually, you can identify any weaknesses or imbalances and work towards improved stability while running.
Strengthening the Supporting Muscles: Single-leg exercises target the smaller, stabilizing muscles that may often be overlooked during bilateral exercises. By strengthening these supporting muscles, you can enhance joint stability and reduce the risk of injury while running.
Addressing Muscle Imbalances: Many runners naturally have muscle imbalances that can lead to compensations and increased injury risk. Single-leg exercises allow you to focus on each leg independently, helping to identify and correct these imbalances, leading to a more symmetrical stride and improved overall performance.

Proper Single-Leg Exercise Technique

To ensure proper form and get the most out of single-leg exercises, follow these guidelines:

Stand tall with your chest up, core engaged, and gaze forward.
Shift your weight onto one leg and lift the other leg a few inches off the ground, maintaining balance.

Lower yourself into a single-leg squat or hinge movement while keeping your torso upright and core engaged.
Maintain control and engage the muscles in the standing leg as you return to the starting position.
Repeat the exercise on the other leg.

Remember to start with bodyweight or lighter resistance and gradually progress to more challenging weights or positions as your strength and balance improve. Focus on maintaining proper form and alignment throughout the exercise.

Examples of Single-Leg Exercises

There is a wide variety of single-leg exercises that can be incorporated into a runner’s training routine. Here are a few examples:

Single-Leg Squats: Stand on one leg, extend the other leg forward, and slowly lower yourself into a squat position. Use a supporting object if needed and progress toward performing the exercise without assistance.
Single-Leg Deadlifts: Stand on one leg and hinge forward at the hips, keeping a slight bend in the knee. Simultaneously lift the other leg behind you for balance. Lower the torso toward the ground while keeping the back straight and engage the glutes and hamstrings to return to the starting position.

Single-Leg Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift one leg off the ground and drive through the heel of the other foot to lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top and lower yourself back down with control.

Incorporate these exercises into your training routine, performing 2-3 sets of 8-12 repetitions on each leg. By consistently practicing single-leg exercises, runners can strengthen their lower body, improve stability, and enhance their overall running performance.

Glute Bridges

Benefits of Glute Bridges for Runners

Glute bridges are a highly effective exercise for runners that target the gluteal muscles, including the gluteus maximus, medius, and minimus. Incorporating glute bridges into your training routine offers several benefits:

Strengthening the Gluteal Muscles: Glute bridges primarily target the gluteal muscles, which are crucial for running. By strengthening these muscles, runners can improve their stride power, stability, and overall running efficiency.

Improving Hip Stability: Glute bridges also engage the muscles of the hip joint, helping to improve its stability. A stable hip joint is essential for maintaining proper alignment during running and reducing the risk of hip, knee, and lower back injuries.
Correcting Muscle Imbalances: Many runners have imbalances between the gluteal muscles and other muscle groups, such as the quadriceps or hip flexors. These imbalances can lead to compensations and increase the risk of injury. By incorporating glute bridges into a training routine, individuals can help correct these imbalances and promote muscle symmetry.

Proper Glute Bridge Technique

To perform glute bridges correctly and effectively, follow these steps:

Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Your arms should be relaxed by your sides.

Engage your core, squeeze your glutes, and lift your hips off the ground, creating a straight line from your knees to your shoulders.
Pause at the top for a second and focus on squeezing the glutes.
Lower your hips back down to the ground with control.

Repeat for the desired number of repetitions.

Ensure that your feet are placed parallel and firmly on the ground throughout the exercise. Avoid excessively arching your lower back or letting your knees cave inward. Focus on engaging the glutes and maintaining a stable core throughout the movement.

Progressions for Glute Bridges

Once you have mastered the basic glute bridge, you can progress the exercise to continue challenging your gluteal muscles. Here are some progression options:

Single-Leg Glute Bridges: Lift one leg off the ground and perform the glute bridge with the other leg. This variation increases the demand on each glute and enhances stability.
Weighted Glute Bridges: Hold a weight, such as a dumbbell or barbell, on your hips during the exercise. This adds resistance and increases the challenge for the gluteal muscles.
Hip Thrusts: Similar to glute bridges, hip thrusts involve elevating the hips off the ground but with the upper back supported on a bench or elevated surface. This exercise provides a longer range of motion and allows for a greater glute activation.

Experiment with these progressions and find what works best for your fitness level and goals. Remember to always prioritize proper form and gradually increase the intensity or difficulty to avoid any potential injuries.

Calf Raises

Benefits of Calf Raises for Runners

Calf raises are a simple yet effective exercise that targets the calf muscles, which play a crucial role in running. Incorporating calf raises into your training routine offers several benefits:

Strengthening the Calves: Calf raises primarily target the gastrocnemius and soleus muscles, which make up the calf complex. By strengthening these muscles, runners can improve their ability to generate propulsive force and enhance their running efficiency.
Increasing Ankle Stability: Calf raises help improve ankle joint stability, which is essential for maintaining proper running form and reducing the risk of ankle sprains or other injuries.

Preventing Shin Splints: Shin splints, a common overuse injury for runners, can be caused by weak calf muscles. By strengthening the calves through calf raises, runners can help prevent or alleviate this painful condition.

Proper Calf Raise Technique

To perform calf raises correctly and effectively, follow these steps:

Stand tall with your feet hip-width apart near a wall or other stable surface for balance if needed.
Engage your core and maintain a neutral spine throughout the exercise.
Lift your heels off the ground, rising onto the balls of your feet.

Pause briefly at the top and focus on squeezing your calves.
Lower your heels back down to the ground with control.
Repeat for the desired number of repetitions.

Ensure that your weight is evenly distributed between the balls of your feet and your toes throughout the exercise. Avoid letting your ankles collapse inward or excessively leaning forward or backward. Focus on feeling the contraction in your calf muscles as you perform the movement.

Standing Calf Raises vs. Seated Calf Raises

There are two common variations of calf raises: standing calf raises and seated calf raises. Each variation targets the calf muscles differently, and both can be beneficial for runners. Here’s a quick comparison:

Standing Calf Raises: Standing calf raises involve lifting your bodyweight using your calf muscles. This variation targets the gastrocnemius muscle, which is the larger calf muscle responsible for explosive movements like jumping and pushing off during running.
Seated Calf Raises: Seated calf raises involve placing resistance, such as a weight plate or a resistance band, on your thighs while seated. This variation primarily targets the soleus muscle, which is the deeper calf muscle responsible for stability and endurance during running.

It’s beneficial to incorporate both standing and seated calf raises into your training routine to target all aspects of the calf complex. Start with bodyweight or lighter resistance and gradually increase the load as your calf strength improves.

Step-Ups

Benefits of Step-Ups for Runners

Step-ups are a functional exercise that targets the major muscles of the lower body, making them highly beneficial for runners. Incorporating step-ups into your training routine offers several advantages:

Strengthening the Lower Body: Step-ups primarily target the quadriceps, hamstrings, and glutes. By strengthening these muscles, runners can improve their overall leg strength, enhance running power, and reduce the risk of common running injuries.
Enhancing Balance and Stability: Step-ups require balance and coordination, making them an excellent exercise for improving overall balance and stability, which is crucial for maintaining proper running form and preventing falls or injuries.

Improving Single-Leg Strength: Running is essentially a series of single-leg movements, and step-ups mimic this aspect. By performing step-ups, runners can strengthen each leg individually, helping to identify and correct any strength imbalances between the left and right sides of the body.

Proper Step-Up Technique

To perform step-ups correctly and effectively, follow these steps:

Stand facing a step or elevated platform, ensuring that it is secure and stable.
Place one foot firmly on the step, making sure your whole foot is in contact with the surface.
Engage your core, maintain an upright posture, and lift your body up onto the step by straightening your leg.

Push through your heel and extend your hip and knee fully at the top of the movement.
Lower yourself back down with control, bending your knee and hip, and place your other foot back on the ground.
Repeat the exercise on the other leg, alternating sides with each repetition.

Focus on maintaining control throughout the movement, avoiding any sudden or jerky motions. Remember to keep your core engaged and your gaze forward to maintain proper balance and stability.

Height and Weight Variations for Step-Ups

Step-ups can be modified to increase or decrease the difficulty level based on your fitness level and goals. Here are two variations to consider:

Height Variation: Adjusting the height of the step or platform can increase or decrease the challenge of the exercise. Starting with a lower step and gradually progressing to a higher step can help beginners build strength and confidence. Conversely, using a higher step can provide a greater challenge for more advanced runners.
Weight Variation: Incorporating additional resistance, such as dumbbells or a weighted vest, can increase the intensity of the exercise. Holding weights in your hands or wearing a weighted vest during step-ups adds resistance, forcing the lower body muscles to work harder and providing a greater strength stimulus.

Experiment with different step heights and weights to find what works best for your current fitness level and goals. Remember to listen to your body and progress gradually to avoid any potential injuries.

Hip Thrusts

Benefits of Hip Thrusts for Runners

Hip thrusts are an effective exercise that primarily targets the gluteal muscles, making them highly beneficial for runners. Here are some advantages of incorporating hip thrusts into your training routine:

Strengthening the Glutes: Hip thrusts directly engage the gluteus maximus, medius, and minimus muscles, which play a significant role in running. By strengthening these muscles, runners can improve stride power, stability, and overall running efficiency.
Enhancing Hip Mobility: Hip thrusts require a full range of motion at the hip joint, helping to improve hip mobility and flexibility. Improved hip mobility can lead to better running mechanics, reduced strain on the lower back, and decreased risk of injury.

Improving Posterior Chain Activation: Hip thrusts also engage other muscles of the posterior chain, including the hamstrings and lower back. Strengthening these muscles can help improve running posture, reduce the risk of lower back pain, and enhance overall athletic performance.

Proper Hip Thrust Technique

To perform hip thrusts correctly and effectively, follow these steps:

Sit on the ground with your back against a stable bench or elevated surface. Your feet should be flat on the ground, hip-width apart, and knees bent.
Tilting your pelvis slightly posteriorly, engage your core and squeeze your glutes.
Drive your heels into the ground and lift your hips off the ground, elevating your body until your torso and thighs are in alignment.
Squeeze your glutes at the top of the movement and hold for a moment.
Lower yourself back down to the starting position with control.
Repeat for the desired number of repetitions.

Keep your gaze forward and avoid lifting or pushing with your lower back. Focus on feeling the tension in your glutes throughout the movement and engage your core for stability.

Band-Resisted Hip Thrusts

To increase the challenge of hip thrusts and further target the gluteal muscles, you can incorporate band-resisted hip thrusts. Here’s how:

Place a resistance band just above your knees, ensuring it is secure and provides resistance during the movement.
Follow the same technique as for hip thrusts, driving your heels into the ground and lifting your hips off the ground while maintaining tension in the resistance band.
Perform the movement as usual, focusing on glute activation and maintaining proper form.

The addition of a resistance band increases the resistance throughout the entire range of motion, providing a greater challenge for the gluteal muscles. Start with a lighter resistance band and gradually progress to a higher resistance as your strength improves.

Plyometric Exercises

Benefits of Plyometric Exercises for Runners

Plyometric exercises involve explosive movements that activate the fast-twitch muscle fibers, making them highly beneficial for runners. Here are some advantages of incorporating plyometric exercises into your training routine:

Increasing Power and Speed: Plyometric exercises, such as box jumps or bounding, help improve explosive power and speed, which are crucial for running faster and more efficiently.
Enhancing Neuromuscular Coordination: Plyometric exercises require coordination between the nervous system and muscles, improving overall neuromuscular coordination. This can lead to better running form, reduced risk of injury, and enhanced athletic performance.
Strengthening Connective Tissues: Plyometric exercises can help strengthen the tendons, ligaments, and other connective tissues, making them more resilient to the stresses of running and reducing the risk of overuse injuries.

Proper Plyometric Exercise Technique

Proper technique is essential when performing plyometric exercises to ensure safety and maximize their benefits. Follow these guidelines:

Warm up thoroughly before starting plyometric exercises, as they involve high-impact and explosive movements.
Begin with a stable surface and gradually progress to more challenging variations or equipment, such as boxes or hurdles.
Engage your core, maintain good posture, and focus on generating force from the lower body.
Land softly and quietly with bent knees to absorb the impact and reduce stress on the joints.
Allow for adequate recovery between repetitions and sets to prevent fatigue and maintain proper form.

Start with basic plyometric exercises, such as squat jumps or skipping, and gradually progress to more advanced movements as your strength and coordination improve. Always prioritize proper form and listen to your body to avoid any potential injuries.

Examples of Plyometric Exercises

Below are some examples of plyometric exercises that can be incorporated into a runner’s training routine:

Box Jumps: Stand facing a sturdy box or elevated surface. Bend your knees and jump explosively onto the box, landing softly with both feet on the surface. Step or jump back down and repeat.
Bounding: While running, exaggerate the stride length of one leg and launch into a long jump, driving off the ground with your foot. Repeat the movement on the opposite leg, alternating strides.
Medicine Ball Slam: Stand with your feet shoulder-width apart, holding a medicine ball above your head. Explosively slam the ball down onto the ground, exerting force with your whole body. Catch the ball on the bounce and repeat the movement.

Incorporating plyometric exercises into your training routine can help to boost power, speed, and coordination, leading to improved running performance.

Resistance Band Exercises

Benefits of Resistance Band Exercises for Runners

Resistance band exercises offer several benefits for runners of all levels. Here are some advantages of incorporating resistance band exercises into your routine:

Improving Hip and Glute Strength: Resistance bands provide external resistance that targets the hip and glute muscles. Strengthening these muscles is crucial for maintaining proper running mechanics, reducing the risk of injury, and enhancing running performance.
Enhancing Joint Strength and Stability: Resistance band exercises engage the muscles surrounding the joints, such as the knees and ankles, helping to improve joint strength and stability. Strengthening these areas can help runners withstand the repetitive impact and stress of running.
Adding Variety and Versatility: Resistance bands offer a wide range of exercises that can target various areas of the body. They can be easily incorporated into a warm-up, cool-down, or strength training routine to add variety and challenge.

Proper Resistance Band Technique

To ensure proper form and maximize the benefits of resistance band exercises, follow these guidelines:

Choose a resistance band with an appropriate level of resistance for your fitness level. Resistance bands typically come in different colors or levels of resistance.
Start with proper positioning and ensure that the band is securely attached or wrapped around the targeted body part or anchor point.
Maintain tension in the band throughout the entire movement, avoiding slack or excessive stretching.
Move in a slow and controlled manner, focusing on the target muscle groups and engaging the core for stability.
Breathe consistently and avoid holding your breath during the exercise.

Remember to choose the appropriate resistance band for each exercise and progress gradually as your strength and fitness level improves.

Exercises to Strengthen Hips and Glutes Using a Resistance Band

Here are some examples of resistance band exercises that specifically target the hips and glutes:

Banded Clamshells: Place a resistance band just above your knees and lie on your side with your knees bent. Keep your feet together and lift your top knee as high as you can while maintaining resistance on the band. Slowly lower your knee back down and repeat.
Banded Squats: Stand with a resistance band placed around your thighs, just above your knees. Perform squats as usual, ensuring that the band maintains tension throughout the movement. The band resistance adds an extra challenge for the hip and glute muscles.
Banded Lateral Walks: Place a resistance band around your thighs, just above your knees, and stand with your feet hip-width apart. Take small side steps while maintaining resistance on the band. Continue stepping sideways, alternating directions.

Incorporating these resistance band exercises into your training routine can help you strengthen the hips and glutes, improve running performance, and reduce the risk of common running injuries.

In conclusion, incorporating lower body exercises into a runner’s training routine is crucial for improving strength, stability, and overall running performance. Squats, lunges, deadlifts, single-leg exercises, glute bridges, calf raises, step-ups, hip thrusts, plyometric exercises, and resistance band exercises offer a wide array of benefits for runners. By following proper technique and gradually progressing in intensity, runners can reap the rewards of these exercises and enjoy a stronger and more injury-resistant lower body. Remember to listen to your body, prioritize proper form, and always consult with a healthcare professional or certified trainer before starting any new exercise program. Happy running!