As runners, we often stick to the basics when it comes to strength exercises: lunges, regular squats and leg presses. But what if a few underrated exercises could take your running performance to the next level? These four lower-body exercises might not be in every runner’s routine, but they pack a punch when it comes to building strength, stability and endurance.
Half squats
This partial squat targets your quads and glutes while putting less strain on your knees. It’s perfect for building explosive strength, helping you maintain power during those mid-race surges.
Stand with feet shoulder-width apart.
Lower yourself halfway down (into a squat), and briefly hold before slowly rising back up.
Aim for 10 reps, but it’s fine to start with whatever amount feels challenging for you, and add more as you build strength.
Skater squats
Skater squats are great for developing dynamic balance and building power in your quads, hamstrings and glutes. This exercise also helps in improving your co-ordination and agility, which are crucial for navigating tricky trails and sprinting to the finish line.
Start in a standing position with feet hip-width apart.
Shift your weight onto your right leg, then bend your leg at the knee and squat downward, toward a 90-degree angle.
As you squatf, reach your left leg backward and your left arm forward, similar to a skating motion. The back leg should hover above the ground throughout the movement.
Stand back up. Try 10 reps before switching legs.
Lateral box step-downs
This move enhances lateral stability and strengthens the muscles along the sides of your hips and thighs—areas often neglected by traditional squats. It’s particularly beneficial for runners who tackle uneven terrain or want to improve their side-to-side movement control.
Stand sideways on a low box or step, with one foot off the edge.
Slowly lower the off-foot toward the ground, keeping your hips level, then push back up to the starting position.
Aim for 10 repeats, then switch sides.
Isometric squats
When using an isometric position, your muscles push or pull against each other to create resistance, while you hold a static position. This constant tension on your muscles will improve your overall muscle endurance.
Stand with feet hip-width apart, and lower into a full squat position—you should feel and look like you are squatting down into a chair.
Keep your core engaged and your spine long, and hold for as long as you can without sacrificing form.
Slowly return to a standing position—by moving with control, you’ll keep muscles working throughout the entire exercise. Repeat for three sets of 10—if this is too many for you, reduce sets or number of squats and add more as you gain strength.
These exercises may not be on every runner’s radar, but incorporating them into your routine can lead to significant gains in strength, stability and overall performance—and you’ll also get the mental boost gained from trying something new. Aim to fit your strength training in on the same day as your harder workouts, if possible—this means your rest or easy running days will be devoted entirely to recovery.
