Runner Strength B

Single-leg, glute and upper-body support work for runners.

Duration

35–50 min

Level

Intermediate

Equipment

Dumbbells, mat and sturdy support

Exercises

6

Targets: Quads, Glutes, Back, Chest, Calves, Core

Exercises

Supported Split Squat
3 sets · 8/side · 120s rest

Keep feet planted and lower vertically.

Swap: Reverse Lunge

Weighted Glute Bridge
3 sets · 10-12 · 90s rest

Secure weight over hips; finish with glutes.

Swap: Bodyweight Glute Bridge

Supported One-Arm Row
2 sets · 10/side · 90s rest

Keep hips square.

Swap: Band Row

Dumbbell Floor Press
2 sets · 8-12 · 90s rest

Lower arms gently to floor.

Swap: Incline Push-Up

Bent-Knee Calf Raise
3 sets · 12-15 · 60s rest

Use support; keep knees softly bent.

Swap: Seated Calf Raise

Dead Bug
2 sets · 8/side · 45s rest

Keep trunk steady.

Swap: Bird Dog

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.