Other Hearst Subscriptions: Lower-Body Workout for Runners

1. and stronger finishes—but it will also allow you to keep, hands on hips. 
2. Shift weight to right leg. Bring left knee up toward hip and perform a figure 8 motion with the knee. Maintain a slight bend in standing right knee. 
3. Repeat for time. 
4. Repeat for time.&nbsp. 

1. Sitting on mat, place left shin parallel to torso, knee bent about 90 degrees (or less). Extend right leg straight back. 
2. Place hands in front of shin, about shoulder-width apart. 
3. With a flat back and shoulders down, lean forward from hips, bending elbows. (Walk hands out farther if that’s more comfortable.)
4. regular kettlebell swing.
5. regular kettlebell swing. 
6. Then switch legs.  

Do the same move, but instead of extending right leg straight back, bring it to a 90-degree bend, placing shin to right side, perpendicular to torso. (You should be in a 90-90 position with the legs.) 

1. Start in a high plank position, shoulders over wrists, belly button pulled up toward spine, forming a straight line from head to heels. 
2. Bend right knee, coming more onto toes.
3. Then straighten right leg and press heel back. At the same time, bend left knee and come more onto toes.
4. Other Hearst Subscriptions.

If a plank feels difficult, place one knee down at a time, as you come forward onto toes. Rock back, driving heels back, as you lift the knee. Continue rocking, and alternating knee taps.

1. and stronger finishes—but it will also allow you to keep, holding a dumbbell in each hand down by sides. 
2. Lift heels off floor, coming onto toes.
3. Walk forward to the edge of the mat.
4. Then turn around and walk back. 
5. Repeat for time. 

1. and stronger finishes—but it will also allow you to keep, holding a dumbbell or kettlebell in the left hand.
2. Step right foot back a few steps, lifting heel, but firmly planting toes. This is the starting position.
3. Bend left knee and send hips back and down to lower into a staggered squat. Keep chest tall, shoulders down and back, and core engaged.
4. Drive left foot into floor to return to the starting position. 
5. regular kettlebell swing. 
6. Repeat for time.&nbsp.

Before moving onto a single-leg variation of the squat, focus on a regular squat. To do so, hold one dumbbell with both hands by the head at chest. Stand with feet slightly wider than shoulder-width apart, toes turned slightly out. Lower into a squat by sending hips down and back. Pause at the bottom for 2 seconds. Then drive feet into floor to stand back up. Repeat.

1. Stand on top of box about 6-8 inches high on left foot, right foot hanging over the right side of the box. Hold dumbbell or kettlebell in left hand, down by side. 
2. Slowly lower down, making sure knee tracks over toes and hips go straight back, so right foot only lightly taps the floor to right of box. Keep chest tall and core engaged.
3. Drive left foot into box to stand back up. 
4. regular kettlebell swing.
5. Repeat for time.&nbsp.

Perform the step down, but with right foot taping straight back behind the box (only lightly tapping the floor), instead of to the side. Make sure knee tracks over toes and hips go straight back. Hold a dumbbell in each hand down by sides (or start with one). 

1. Stand behind a box about 6-8 inches high. 
2. Place left foot on top of box, and step right foot back, heel off ground but toes firmly planted. Hold a dumbbell or kettlebell in left hand, down by side. This is the starting position.
3. Bend both knees to lower into a lunge position, back left knee very lightly tapping floor (or close to it) and front right knee tracking right over toes. Engage inner thighs and core to maintain stability.
4. Drive through feet to stand back up to starting position.
5. regular kettlebell swing. 
6. Repeat for time.&nbsp.

Perform the same move, but with the front left foot on the ground, instead of the box, to reduce range of motion. 

1. Download Your Training Plan.
2. Lie faceup on mat.&nbsp.
3. Then quickly hop backward. Try to reduce the time of feet on the ground. 
4. Guide to Strength Training: Lower-Body Workout for Runners.

Eliminate the hop and step forward and backward, one foot at a time, keeping heels lifted and walking on toes. 

1. Start standing, feet slightly wider than hip-width apart, kettlebell in front of you, about arm’s length away.
2. Hinge at hips and grab the kettlebell with right hand.
3. Then switch sides.&nbsp.
4. Drive feet into ground and powerfully extend hips to swing the bell forward and up. 
5. Hit a plank-like position at the top, shoulders right over hips. Avoid leaning back. When you reach the top, grab the bell with the opposite hand.
6. Allow momentum of the bell to swing back down, sending hips straight back for the hinge as it lowers.
7. Repeat, alternating which arms swings the bell by switching hands at the top of each swing.

Start with a regular kettlebell deadlift, hinging at the hips to lift and lower the bell, right between feet (no swinging). When you’re ready to progress that, go into a regular kettlebell swing, performing the move above, without switching hands and instead keeping two hands on the kettlebell the entire time.

1. and stronger finishes—but it will also allow you to keep.
2. Repeat for time.&nbsp.
3. Hold here, breathing deep. 

1. Lie faceup on mat. 
2. Do this routine once a week, giving yourself about 48 hours to recover before a.
3. Grab behind left thigh, pulling left knee toward chest. Flex both feet.
4. so you don’t need to strengthen your lower body with.
5. Repeat for time.&nbsp.