Runner Strength Workout: Kickstand RDL + Core Stability (19 Min)

Runner Strength Workout: Kickstand RDL + Core Stability (19 Min)

A strength and stability workout for runners built around kickstand RDLs, isometric calf raises, planks, and glute bridges to improve single-leg strength, trunk control, and lower-body power.

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Muscles Targeted

Glutes, hamstrings, calves, deep core muscles, obliques, and hip stabilizers.

Key Benefits

  • Builds runner-specific hinge strength
  • Improves trunk control with plank-based core work
  • Develops calf isometric strength and lower-leg endurance
  • Adds glute bridge work to support hip extension strength
Stay controlled, keep the form clean, and use the workout to build strength that supports your running rather than leaving you too crushed to recover well.

Equipment Needed

Dumbbell or kettlebell for kickstand RDLs and a mat for planks and glute bridges.

How to Use This Workout

  1. Set up the weight and mat before beginning the workout.
  2. Follow along through kickstand RDLs, isometric calf raises, front plank saw, side planks, and glute bridges.
  3. Stay steady through the trunk and avoid rushing the hinge or plank positions.
  4. Use a load that challenges the RDL while still letting you keep your balance and alignment.
  5. Use the session 2–3 times per week if it fits your running and recovery schedule.

Programming Options

  • Use 2–3 times per week depending on current run load
  • Works well on easy running days or as a stand-alone strength session
  • A strong option when you want hinge strength and core stability in the same workout

Why This Workout Works

This session brings together several things runners often need: unilateral hinge strength, calf capacity, trunk stiffness, and hip extension work. That mix can help improve running efficiency and durability.

When to Use It

Use it when you want a guided runner workout focused on kickstand RDLs, core stability, and lower-leg strength.

Frequently Asked Questions

What makes the kickstand RDL useful for runners?

It gives you a more stable single-leg hinge option that still challenges the glutes and hamstrings in a runner-friendly way.

Should the calf raises burn?

Yes, they can feel challenging, especially with longer isometric holds.

Can I use this as a regular weekly strength session?

Yes. It is a solid repeatable session for many runners.