13 Secrets for Building Powerful Legs

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!

1. Your Leg Muscles are Among the Most Powerful in Your Body

Shutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Shutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

Shutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Shutterstock

1. Train like an athlete to develop strength, power and speed.
2. Consistency! Build a foundation of strength to support muscle development
3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

As an ACE-certified trainer, I know how to get you leaner, stronger, firmer legs. The following exercises are chosen with a holistic approach to lower body training keeping strength, mobility, flexibility, and balance in mind. By improving mobility of the legs and hips, the exerciser can safely and effectively improve leg gains and strength, all while minimizing risk of injury. However, every exercise below is a strength-based leg movement. I’ve listed the exercises from simplest to complex, and the exercises with a link take you to the ACE Exercise Library and some include a demo or more detail to perform the exercise.

1. Squats

Shutterstock

Squats- When performed with proper form, squats can be added to any fitness level routine. We perform this basic movement when we get up from a chair or couch. Therefore, how we train should also mimic how we move in our daily lives. Squats help support a strong core, glutes, hamstrings and quads. Squats can be performed assisted with a chair or bench and with or without weights. Feet are traditionally feet width apart or more with toes slightly point out so knees can effectively track as you come down to 90-degree bend or more in the knees, brace the core, and exhale as you rise back up to standing. The feet should always remain on the floor, as common incorrect movement is lifting of the heels, caving of the knees, rounding of the upper back or not going “deep” enough into the movement.

Related: 12 Best Foods For Women to Build Muscle

2. Lunges

Shutterstock

Lunges primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. (a, b and c are in order of simplest to complex)

1. In place- Starting with the feet hip-width apart, take a step forward with one leg, making sure to maintain a comfortable distance between your feet. Lower your body towards the ground by bending both knees simultaneously, bend the knees to a 90-degree angle, with the front knee directly above your ankle and the back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Repeat for the desired amount of reps and then switch legs.
2. Alternating Reverse lunges- With the feet about hip-width apart, slowly step backwards with one leg. After the back foot hits the ground slowly lower the back knee towards the floor and bend the front knee to a 90-degree bend. To come up, press the front foot into the ground, being to rise and bring the back leg forward to return to standing. Perform the exercise on the other leg, and alternate sides with each repetition.
3. Walking lunges (or forward lunge if space is limited)- Great for balance, glute and core activation. Place feet hip-width apart and step forward with one leg. Lower the back knee almost to the floor without touching the ground. From the bottom of the movement push the front foot into the floor, brace the core and bring the back leg up and walk it forward. Perform walking lunges to the desired distance or repetitions.

3. Lateral Lunge

Shutterstock

Lateral lunge- A lateral lunge involves a side-to-side movement that targets different muscles than traditional forward lunges such as inner and outer thigh muscles. Lateral lunges also support healthy hip mobility and flexibility. The lateral lunge mimics lateral movements that are common in daily activities, making it a functional exercise for real-life scenarios. o perform a lateral lunge, start by standing with your feet shoulder-width apart. Take a step to the side with one leg, shifting your body weight to that side. As you step, bend the knee of the lunging leg and push your hips back, keeping the opposite leg straight. Lower your body toward the bent knee, aiming for the thigh to be parallel to the ground. Push through the heel of the lunging leg to return to the starting position, bringing your feet back together.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

4. Romanian Deadlift

Shutterstock

Romanian Deadlift- The Romanian Deadlift is a compound exercise that primarily targets the hamstrings, glutes, and lower back. Holding a barbell or dumbbells in front of your thighs, begin by standing with your feet hip-width apart and a slight bend in your knees. Slowly hinge at the hips, pushing your glutes back rather than down, while maintaining a straight back, allowing the weights to lower towards the ground. Keep the bar or dumbbells close to your legs and then return to the starting position by extending your hips and straightening your back. This exercise helps improve hip hinge mechanics, strengthens the posterior chain, and enhances overall lower body and core stability. It is imperative that proper form is maintain, a common mistake is to round and the shoulders and not engage the shoulder blades or lat muscles.

5. Hamstring Curl

Shutterstock

Hamstring curl- This is an isolation exercise that specifically targets the hamstrings. Typically performed using a machine, lie face down and secure your ankles under a pad. From a fully extended position, curl your legs towards your glutes by bending at the knee. Control the movement and return your legs to the starting position. Hamstring curls strengthen the muscles at the back of the thighs, aiding in knee flexion and overall leg stability. These can also be performed standing with cables.

6. Leg Adduction

Shutterstock

Leg adduction- Is an exercise that focuses on bringing the legs together against resistance, primarily targeting the muscles of the inner thigh. Many times, inner thigh muscles are not properly trained or trained less frequently than their larger counterparts, the thighs or glutes. This movement can be performed using a dedicated leg adduction machine at the gym. Sit on the machine, adjust the settings, and bring your legs together against the resistance provided by the machine. Leg adduction exercises contribute to improved inner thigh strength and can be beneficial for overall lower body muscular balance. It is important to maintain proper core bracing and engagement to properly activate the inner thighs rather than hurt the low back.

Related: 14 Ways to Get Back in Shape

7. Bulgarian Split Squat

Shutterstock

This a single-leg exercise that targets the quadriceps, hamstrings, and glutes. Using a bench of elevated surface, place one foot on the bench, the other foot is in alignment (knees above toes), if weighted- keep the weight at the sides or near the chest, engage the core, bend your front knee until 90 degrees or until your back knee is a couple inches from the ground. Inhale on the way down, exhale on the way up- squeeze the back upper glute and front thigh on the way up before repeating. This exercise can be performed with or without weights such dumbbells or kettlebells and supports a strong core, balance and proper muscle development of the legs.

8. Step-Ups

Shutterstock

Step-ups- Primarily targets the quadriceps, hamstrings, and glutes. Stand in front of a sturdy platform or bench, step onto it with one foot, and then bring the opposite leg up. Step back down and alternate legs. This exercise helps improve lower body strength, stability, and can be easily modified by adjusting the height of the platform. Step-ups can be performed with or without weights and improve core strength and balance.

9. Box Jumps

Shutterstock

Box jumps - Box jumps enhance lower body power and strength. Box jumps involve jumping onto a box or platform. Box jumps engage quadriceps, hamstrings, and glutes, improving athletic performance, agility, and cardiovascular fitness. When performing box jumps, ensure a stable landing on the box to minimize impact on the joints. With feet hip-width, hinge at your hips, bend your knees, and explosively jump onto the box. Land with both feet on the box, ensuring a stable and controlled landing, then step back down.

10. Jump Squats

Shutterstock

Jump squats- Jump squats involve explosive jumps during a squatting motion. Start in a squat position, then explosively jump upward while extending your arms. Land softly and immediately go into the next jump squat. This plyometric exercise targets the lower body muscles, improves power, and enhances overall athletic performance.

11. Single Leg Deadlift

Shutterstock

This unilateral exercise targets the hamstrings, glutes, and core. Stand on one leg while hinging at the hips, lowering your torso toward the ground while lifting the opposite leg behind you for balance. Return to the starting position and repeat on the same leg. Single-leg deadlifts help improve stability and balance and isolate the posterior chain muscles, contributing to overall lower body strength and flexibility.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.

Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

gainsbybrains/Instagram

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

Shutterstock

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Shutterstock

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

Shutterstock

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Shutterstock

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

Shutterstock

She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

gainsbybrains/Instagram

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.

Lunges

em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.