TOP 3 Leg Exercises for Running (Become a STRONGER Runner)

[@Criticalbench]

😆💯 𝐅𝐑𝐄𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓! 𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃 𝐓𝐇𝐄 𝟓-𝐌𝐈𝐍𝐔𝐓𝐄 𝐆𝐋𝐔𝐓𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐍𝐎𝐖... www.criticalbench.com/glutes

[@absurd2600]

Hip thrusts - I suggest you do them with weight, a 20kg plate and aim for 40 on each leg, 3-4 times. Glute bridges - I suggest doing them as a 'one rep' holding the position for 2-3min with the foot on a roller, again 3 times on both legs I'd add nordic curls and reverse nordic curls for quads and hammies, and Copenhagen bridges / long lever single leg side bridges for adductors 3min of calf raises on each leg x 3 to round this off. Do this all 3 times a week, and you should be able to avoid injuries while endurance running. Single leg dead lifts are awesome too, but i'm surprised a 'top3' has 2 for glutes/hips and 0 for calves. You want to hit hammies, quads, glutes and calves, and i'd argue adductors and femoral bicep too.

[@JesusPaidItAll]

Single leg hip thrust 1:32 Single leg romanian dead lift 2:12 Single leg dead lifts 2:20 Single leg glute bridge 3:24

[@Criticalbench]

👍 good stuff!

[@elchichosantana6410]

30 years competitive runner here..Strength and Conditioning really help me to gaim strength amd avoid injury.

[@Criticalbench]

Thanks for sharing

[@jamesholcomb7001]

I needed this. Thank you.

[@Criticalbench]

You got it James! Good to see you commenting. Haven't seen you around. -Brian

[@Dharmakaya1969]

I love your posts especially anything related to running. Moreover your videos are short, instructive and very efficient. Presentation is perfect too!

[@Criticalbench]

Thanks for watching

[@tamrawondrow1939]

Awesome video & advice. Thanks Brian

[@Criticalbench]

Thanks for the comment. Have an awesome day. -Brian

[@eddab5693]

Thank you!I need these exercises.

[@Criticalbench]

You're welcome.

[@keaganbeecher7404]

Been needing theses exercises I do cross country for 3 years now and doing almost 5 miles a day definitely takes a hit on them

[@Criticalbench]

Awesome!! 💪💪

[@benjaminbricco9860]

Thanks for advice. Been running races n such for over 4 years and just recently started getting injured and it has slowed me down. I can't afford a coach but wish I could. Always looking for info like this to make me better.

[@corderomartin7959]

As soon as you said hip thrust I subscribed, that lets me know you know what you’re talking about. My favorite exercise for core strength no matter what you do

[@ashenbetty1514]

This is really working sir ,thank you so much

[@Criticalbench]

Most welcome! 😎

[@ashenbetty1514]

Thank you

[@Criticalbench]

You're welcome!

[@sandeep3545]

he is such great strength for running coach, love these exercises, helped me in my daily run , thank you 🙏🏽

[@Criticalbench]

You're so welcome! So glad this helped 👍

[@TimXMan1000]

These were great thanks for your vid

[@Criticalbench]

You're welcome!

[@alisongreen1208]

I feel strong now thank you my legs are pumping

[@Criticalbench]

Sounds like it's working really well for you. Keep at it! 👍

[@blancaurena3015]

Hola Coach Brian!! Excelentes ejercicios, gracias por su trabajo💪💪💪💪💪💃💃💃💃

[@Criticalbench]

Gracias. que tengas un gran día.

[@htgastraa4209]

Thanks 😊

[@Criticalbench]

You're welcome! 😊

[@lluvhammy]

Thank you so much these been helping me, I’m doing soccer and I quite worked my legs much in 2 years been doing these for about 2-3 weeks and they are helping a ton

[@ioriyagami7242]

Thanks for the video it helped out a lot

[@Criticalbench]

You're welcome. Stay tuned for more :-)

[@iam6412]

Your videos are so good thank you for posting it and i like to ask that i'm playing cricket and like to bowl fast but my body gets tight so how can i work on it ? Shoulders arms back and main thing is how to get more speed any sprinting exerices ?

[@Criticalbench]

Check out our channel for more videos that will give you program/ routine suggestions to help you : )

[@iam6412]

@@Criticalbench thank you very much !! :)

[@msmargiek48]

Wow, first! So how many times a week if you just do for conditioning. I am a triathlete and legs are always tired, need more strength training. Thank you!

[@Criticalbench]

2x a week. These exercises are good no matter what sport or goal you are going after. More strength is a MUST for endurance athletes. -Brian

[@emfu7568]

Saameee

[@HELPING-HUB-By-Truth-Revealer]

Thanks bro I need this

[@Criticalbench]

You are very welcome

[@memphisbecker614]

I’m only 13 and I run 10 km all the time so today I’m taking it to another level and I’m going 20 km.Thanks for the video

[@Criticalbench]

Nice work! Keep up the good work 👍

[@memphisbecker614]

Thanks for the Motivation

[@iluvrunning9310]

I enjoy all your videos thanks! 👍🏻🙏✌🏼

[@Criticalbench]

You're welcome. Glad you enjoyed it!

[@marianguyen9721]

OMG THIS WORKED SO WELL OMG THANK U SO MUCH, I CAME 1st IN MY 400m RACE OMG OMG

[@Criticalbench]

CONGRATS!

[@marianguyen9721]

Criticalbench thanks!

[@alisongreen1208]

Hi I like yoy😽😽😽

[@alisongreen1208]

Hi I like you you’re nice

[@Kyrahsuvannah]

How long did u train for

[@Surajkumar-ul4be]

Thanks you coach! I'm not athletic player but I m lover of "running" to just enjoy and to live a healthy life... thanks again from India🇮🇳

[@Criticalbench]

You're welcome! Keep training hard 💪

[@mathivananm7201]

Useful One Brian I Will Try It Too...... Keep Doing Well .........

[@Criticalbench]

Awesome!! Thanks so much. Have an awesome day. -Brian

[@mathivananm7201]

@@Criticalbench Thank You Brian Hope You Do More Like This..........

[@kelleysauer1693]

Would you please go into detail on the execution difference between the single leg hip thrust and the single leg glute bridge. Is there a reason to do both? Do they emphasize different sections of the glutes? Would doing one without the other result in an imbalance?

[@Criticalbench]

Please check out some of our other videos here that discuss exactly what you are asking : )

[@mrbarthol]

Would you recommend those same exercises or a different set for 400m sprinters?

[@Criticalbench]

These will still work for a 400m sprinter

[@sarahboyd6154]

God bless you, Jesus Christ loves you! I would love to share the gospel of Jesus Christ if you if you would like💗😊😘

[@sarahboyd6154]

Criticalbench God bless you, Jesus Christ loves you! I would love to share the gospel of Jesus Christ if you if you would like💗😊😘

[@leftyseel8658]

Nice! I do that rdl with db and that bridge too. Will add the hip thrust. Question. I run t-th-s. Intervals tue, tempo thu, long run either sat or sun. And i do weight training mwf, push mon, pull wed, leg fri. Is it best to slot leg day on monday, before the speed session on tue? Or is it better i keep it on a friday and keep the legs fresh for the intervals?

[@1022RunneR]

Thank you coach Brian, I am 61 years old and a long term runner. I am now in off season and have been looking for leg strength exercises. The last couple of years my right butt cheek and hamstring have been bothering me, also I have noticed my stride is now shorter than it used to be. The exercises you provided should help strengthen, however are there exercises/training to length my stride?

[@Criticalbench]

Thanks for the positive feedback. You can lengthen your stride by working on flexibility and perform high knee drills using hurdles. Use hurdles to practice getting your knee drive up. Keep them 2-3 feet apart for 10 yards. Each week increase the distance between strides to open up your stride length. You can also run 40 yards and count how many strides you do in that distance. After that try to run the 40 yards in less steps. Perform a lot of single leg exercises to strengthen your legs to give you more power in every step so you cover more ground in less time. Good luck! Thanks for supporting the channel!

[@akashdey590]

should I do this post running or I can can do it on my leg day at gym? PS: I'm a beginner at running.

[@Criticalbench]

Either

[@sr-oc6lo]

Hi sir im in trouble pls give some tips sir i do workout but my left hand medial head is thinner than my right arm so tht my left arm looks little thinner sir can u please advice me best workout for medial head without using any equipment pls

[@Criticalbench]

What are you currently doing as far as training? Something you may want to consider is doing an extra set of exercises or extra reps with the arm that is smaller.

[@natsuthebold5533]

I have a question for when you say building strength. Does that mean strength as in helping for running better for longer periods, or does it mean strength for how well you run for shorter periods at a faster pace.

[@Criticalbench]

It actually helps with both! Stronger legs can create greater force production making you cover more ground with every stride. When you strengthen your legs you’ll increase your leg stamina to keep going. You need raw strength for more power and muscular endurance to keep going like the energizer bunny. Thanks for supporting the channel.

[@cecildunlap3346]

how many days a week do you run

[@nateellis2358]

I noticed you had slight bumps under your knee caps on the shin bone is that normal for you I have one on my shin in the same spot is it shin splints?

[@Criticalbench]

Not shin splints.

[@MBison-ud5jv]

So with these exercises, i should feel them mostly in my glutes? Because if don't feel anything there at all. Only in my thighs, maybe i need to adjust my leg idk

[@thebestmediocregamer]

My shin gets painful when i go for a jog also my ankles i find get stiff often when i jog, any way to remedy this?

[@Criticalbench]

First I would suggest you take a break from jogging to allow healing to happen. Be sure to stretch and warm up before running. If after a week of rest the pain persists, see your doctor.

[@rabinadofficial00]

Can we do this exercises every day or one day rest another day exercise?

[@Criticalbench]

Always allow for rest days

[@JacobOlli]

When i run, the muscle on the front of my shin becomes really sore. And needs stretching, i'm guessing it's not strong enough. Any good exercises for it?

[@13muhammadaldiwiratama33]

First thing first is rest, then try abc running drill and calf raises, it helps a lot (for me at least), if your shin splints is more severe you might like to consult to a doctor I do it about a week (without running) and my shin splints is gone. Good luck

[@JacobOlli]

@@13muhammadaldiwiratama33 Thanks 👍

[@libertandoapoeira]

Brian I run 6/7 days a week. Do you recommend doing every day I run?

[@karlitatheartist]

I don't recommend it... your body needs at least 1 day to rest or else you're just coming to set up your body for injury

[@Unknown-hd8tr]

Should I add weights

[@yogeshyadav9193]

Before running?

[@jabrebrown7021]

Where you from bro ?

[@videoforum4047]

Difference between number 1 and 3 workouts? Looks exactly the same? Why not just do the first one??

[@Criticalbench]

Yes obviously it’s a similar motion but one is elevated on a bench referred to as a hip thrust while the other is from the floor and referred to as a glute bridge. While quite similar in nature the hip thrust allows for more range of motion and is a harder exercise to perform. More stability and strength required. You’re more supported with a glute bridge from the floor so it’s more of a beginner level exercise with the hip thrust on the bench being more intermediate to advanced.

[@priyankamishra9558]

I m suffering from knee pain after running .... Can i do this

[@sebbyh9764]

Start stretching your glutes and hip flexors before your run..

[@gauravghosh8507]

Sir I am a Badminton player but I am suffering body joint pain please help me to get more stronger

[@Criticalbench]

Please check out our other videos for training tips & programs to help you with this.

[@gauravghosh8507]

Ok Sir thanks your videos are very much effective and helpful 👍🏻

[@xHamsyx]

Please do exercises for cycling.

[@Criticalbench]

Great idea. I'm adding it to my list. Thanks!!! -Brian

[@xHamsyx]

Thanks! I'm interested to see your suggestions. I think these three exercises are great for cycling also. As you mentioned we run and cycle unilaterally. And I know I need to work on my posterior chain.

[@Criticalbench]

They will help for cycling but the actual muscles used in cycling are slightly different. A lot more hip flexor and hamstring.

[@walteriouzrex9037]

What do you recommend for a 10:30 mile and a half time?

[@alessiodelgigante]

Keep training!

[@walteriouzrex9037]

Alessio Del Gigante yes sir I’ll be completing a 30 mile run week I hope I’ll be running faster soon

[@alessiodelgigante]

@@walteriouzrex9037 Well Done, most important listen to your body

[@sebbyh9764]

@@walteriouzrex9037 How's your trainig going buddy?

[@joaquinlopez5058]

Thank you! I'll run a 5K race for a second time in a few days 🙂

[@Criticalbench]

Awesome! Best of luck, Joaquin 💪

[@sonadas9265]

Healthy diet...is also necessary ...make a video on that

[@Criticalbench]

We have several videos on the importance of nutrition. On this channel and our sister channel Critical Bench Compound 😊

[@janijayshri2931]

I am 47 can I go for Marathon.My legs are not that strong Will this exercise useful to me and any fix time to do this exercise ?

[@Criticalbench]

Yes!! Definitely add these to your routine. Strength train at least 3x/week and run frequently. Follow a good running plan to prepare you for a marathon. Thanks for supporting the channel!