6 moves to build strong legs

Improve your running performance and lower your risk of injury with this leg-strengthening workout

The coach

George Anderson runs the training, nutrition and lifestyle website intelligentrunning.com. He also coaches runners through online programmes, live workshops, presentations and one-to-one sessions.

The goal

‘Some runners don’t bother with the gym, but working on key areas such as your glutes and hip muscles will allow you to run faster for longer while reducing your risk of injury,’ says Anderson. ‘Also, most runners have one leg that’s slightly stronger than the other, which can have a negative effect on performance, so I’ve chosen single-leg exercises to ensure both sides of your body develop at the same rate.’

The workout

‘The best time to do this workout is when you’ve just come back from a shortish run because your muscles will be warmed up and limber,’ says Anderson. ‘Do three sets of each exercise with a 30-second rest between sets. Take a one-minute rest before going on to the next move.

‘Start with the beginner reps and durations for each exercise and only move to the next level once you can complete the whole circuit with ease. For best results, I recommend doing the workout two to three times a week.’

Moves

1. Clock mobiliser

• Stand on your left foot and imagine you’re at the centre of a clock. 
• Rotating your hip, tap your right foot on the ground at one o’clock then seven o’clock and hold for 10sec.
• Mirror your foot’s movement with your right arm.

Levels

Beginner 5 reps each leg

Intermediate 10 reps each leg

Advanced 15 reps each leg

 2. Single-leg squat

• Balance on one foot and squat as low as you can while making sure your knee doesn’t go in front of your toes. 
• Pause at the bottom then push back up through your heel, squeezing your glutes as you go.

 Levels

 Beginner 10 reps each leg

 Intermediate 15 reps each leg

 Advanced 20 reps each leg 

3. Curtsy lunge

• Stand tall and step back with one foot so your feet are in line, one behind the other. 
• Lower like a curtsy, hold for the amount of time indicated, then drive back up again through your front heel. 

 Levels

 Beginner 30sec hold each leg

 Intermediate 45sec hold each leg

 Advanced 1min hold each leg

4. Assisted pistol

• Holding suspension trainer handles, stand on one leg and raise the other in front of you. 
• Lower as far as possible, keeping your raised foot off the floor.
• Push through your heel to return to the start. Try not to lift with your arms.

 Levels

 Beginner 3 reps each leg

 Intermediate 5 reps each leg

 Advanced 8 reps each leg

5. Single-leg hip hinge

• Stand with one foot in front of the other, then lift your back leg straight out behind you.
• Push your bottom out, keep your back as flat as possible and lower yourself until your thigh is at 45˚ to your torso. Hold for the amount of time indicated, then return to the start.

Levels

 Beginner 30sec hold each leg

 Intermediate 45sec hold each leg

 Advanced 1min hold each leg

6.Hop- up

• Stand on one leg in front of a step.
• With your arms behind you, lower into a squat and hop on to the step. Pause to get your balance, then step back down and repeat with the other leg. 

 Levels

 Beginner 10 reps each leg

 Intermediate 10 reps each leg using a slightly higher platform

 Advanced 10 reps each leg using an even higher platform