Runner Strength Workout: Hips + Hamstrings + Core (20 Min)
A 20-minute follow-along circuit using dumbbells and a Swiss ball to build hip stability, posterior chain capacity, and trunk control for runners.
EPI video demonstration · Watch on YouTube
What This Workout Focuses On
This runner-specific strength session targets the areas runners need most: hips, hamstrings, and core. The goal is to improve single-leg strength, hip stability, posterior chain capacity, and trunk control — all of which carry over to stronger, more efficient running mechanics.
- Step-ups to build runner-specific single-leg strength
- Glute med and hip stability work to help reduce unwanted hip drop
- Hamstring strength for propulsion and posterior chain support
- Core + adductor work for pelvic stability and cleaner mechanics
- Simple programming you can plug in 1–2 times per week
Workout Details
Length: 20 minutes
Style: Follow-along circuit
Difficulty: Beginner to Intermediate (adjust dumbbell weight as needed)
Equipment: Dumbbells, Swiss (stability) ball, box/bench/step for step-ups, mat (optional)
Exercises Included
- Box Step-Up
- Side-Lying Hip Abduction
- Glute Bridge
- Swiss Ball Hamstring Squeeze
- Double-Leg Isometric Calf Raise
- Swiss Ball Adductor Squeeze
- Modified Side Plank
How to Use This Workout
Add this workout 1–2 times per week as a dedicated strength day or after a run. You can also split running and strength into separate sessions on the same day. Prioritize control and clean reps first, then increase load over time.
Always consult with a healthcare professional before beginning a new exercise routine. Stop if you experience pain.
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.