Muscles Targeted

Glutes, hamstrings, quadriceps, calves, spinal stabilizers, deep core muscles, and trunk stabilizers.

Key Benefits

• Builds posterior chain strength with deadlifts and hamstring curls
• Improves trunk control through targeted core work
• Adds split-stance strength with reverse lunges
• Supports stronger force production for running performance

Equipment Needed

Dumbbells or barbell for deadlifts, stability ball for hamstring curls and stir the pot, dumbbells for reverse lunges, and a mat for floor work.

How to Use This Workout

1. Set up the weights, stability ball, and mat before beginning the session.
2. Follow along through deadlifts, Swiss ball hamstring curls, core drills, and reverse lunges as demonstrated.
3. Stay smooth and controlled, especially during the deadlifts and core segments.
4. Use enough load to challenge the session without breaking position.
5. Treat this as one of the more demanding runner strength sessions and place it accordingly in your week.

Programming Options

• Use 1–2 times per week if your running load is already high
• Best placed away from your hardest running sessions
• A strong option when you want a heavier posterior-chain and core emphasis

Why This Workout Works

This workout brings together several big performance pieces for runners: posterior-chain strength, trunk stiffness, and split-stance control. That can be especially helpful for runners who want more than just bodyweight accessory work.

When to Use It

Use it when you want a more advanced runner strength session with deadlifts, hamstring curls, and core work to build force production and control.

Frequently Asked Questions