Runner Strength Workout: Single-Leg Strength + Core Stability (24 Min)
A 24-minute follow-along dumbbell workout focused on unilateral loading, posterior chain development, and trunk stability for runners.
EPI video demonstration · Watch on YouTube
What This Workout Focuses On
This follow-along runner strength session emphasizes single-leg strength, posterior chain development, and core stability. The goal is to build strength that transfers directly to running by improving hip control, trunk stiffness, and symmetry under load.
- Single-leg RDLs to improve force production and symmetry
- Posterior chain strength (glutes + hamstrings) for propulsion
- Lateral hip stability with side-lying hip abduction
- Core control and trunk stiffness with front planks
- Calf strength and knee control for load tolerance
Workout Details
Length: 24 minutes
Style: Follow-along circuit
Difficulty: Beginner to Intermediate (adjust load, tempo, or reps as needed)
Equipment: Dumbbells, exercise mat (optional)
Exercises Included
- Single-Leg RDL
- Side-Lying Hip Abduction
- Front Plank
- Calf Raises
- Glute Bridge
- Reverse Nordics
How to Use This Workout
Use this workout 1–2 times per week as part of a runner-specific strength program or on an easy-run day. Focus on control, balance, steady breathing, and high-quality reps rather than maximal loading.
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.