Runner Strength Workout: Bulgarian Split Squats + Core Stability (16 Min)
A quick follow-along runner strength workout built around Bulgarian split squats, calf raises, dead bugs, and single-leg glute bridges to improve lower-body strength, core stability, and muscle endurance.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glutes, quadriceps, hamstrings, calves, deep core muscles, and trunk stabilizers.
Key Benefits
- Builds lower-body strength for runners
- Improves core stability and trunk control
- Strengthens the calves through multiple foot positions
- Helps support running durability and reduce injury risk
Equipment Needed
Chair or bench for Bulgarian split squats and a mat for dead bugs and glute bridges.
How to Use This Workout
- Set up a bench or sturdy chair for Bulgarian split squats and a mat for the floor work.
- Follow along with the workout, completing Bulgarian split squats, calf raises, dead bugs, and single-leg glute bridges as shown.
- Focus on clean single-leg control, steady trunk positioning, and smooth reps instead of rushing.
- Modify range of motion or tempo if needed so the form stays consistent from start to finish.
- Use the full workout as a short runner-specific strength session 2–3 times per week as tolerated.
Programming Options
- Use 2–3 times per week depending on your run volume
- Works well after an easy run or on a strength-focused day
- A strong option when you want lower-body strength and core work in one quick session
Why This Workout Works
This combination hits several key areas runners need: unilateral leg strength, calf capacity, trunk stability, and hip strength. That makes it a practical short session for building a stronger running foundation.
When to Use It
Use it when you want a short runner strength workout that emphasizes split squat strength, calf work, and trunk stability.
Frequently Asked Questions
Who is this workout best for?
It is a strong fit for runners who want a guided lower-body and core workout that does not take a long time.
Do I need extra weight for the Bulgarian split squats?
Not necessarily. Bodyweight can still be effective if the reps are controlled and challenging.
Should I keep the calf raises in all three foot positions?
Yes, if that matches the video setup, since it helps vary the calf loading slightly across the session.
More exercises in this collection
Explore other videos in Strength For Runners. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.