Muscles Targeted

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

Key Benefits

• Builds explosive lower-body strength for runners
• Improves calf strength and single-leg loading capacity
• Develops lateral hip and trunk endurance
• Supports better power transfer and running stiffness

Equipment Needed

Dumbbell or kettlebell for calf raises and swings, bench or sturdy surface for the split squat jumps, and a mat for the floor work.

How to Use This Workout

1. Set up the bench, weights, and mat before starting the workout.
2. Follow along through Bulgarian split squat jumps, weighted calf raises, side bridge with hip abduction, and kettlebell swings.
3. Keep the explosive reps crisp and controlled rather than sloppy or overly fatigued.
4. Use loads that let you stay powerful while still maintaining good form.
5. Place the session thoughtfully in your week since it adds both strength and plyometric demand.

Programming Options

• Use 1–2 times per week depending on your plyometric and running load
• Best used on days when you are fresh enough to move explosively
• A strong option for runners wanting more power work in their strength plan

Why This Workout Works

Runners often benefit from more than just slow strength work. This session adds explosive patterns and reactive stability while still training the calves, glutes, and trunk in a runner-specific way.

When to Use It

Use it when you want a follow-along workout that emphasizes runner power, single-leg strength, and lateral hip stability.

Frequently Asked Questions