Runner Strength Workout: Split Squats + Core Stability (22 Min)
A 22-minute follow-along workout using dumbbells and a ball to build single-leg strength, glute control, and trunk stability for runners.
EPI video demonstration · Watch on YouTube
What This Workout Focuses On
This runner-specific strength session emphasizes split squats, glute control, and core stability. The goal is to improve unilateral force production, pelvic control, and trunk stiffness so strength transfers directly to cleaner, more efficient running mechanics.
- Split squats for single-leg force production and symmetry
- Dead bug variations for anti-extension core control
- Side planks for anti-rotation and lateral stability
- Glute 3-way series for multi-planar hip strength
- Adductor ball squeezes to improve pelvic stability
Workout Details
Length: 22 minutes
Style: Follow-along circuit
Difficulty: Beginner to Intermediate (adjust load and tempo as needed)
Equipment: Dumbbells, ball (volleyball/soccer ball), exercise mat (optional)
Exercises Included
- Split Squat
- Dead Bug with Weight Over
- Side Plank
- Glute 3-Way Series
- Adductor Ball Squeeze (3 positions)
How to Use This Workout
Use this workout 1–2 times per week as part of a runner-specific strength plan or on an easy-run day. Focus on control, alignment, and steady breathing. Quality reps matter more than load.
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.