Squats hold one of the top spots on the list of must-do moves for runners—and really, everyone. The move mimics a pattern you repeat in everyday life: sitting down and standing back up. The functional exercise not only builds strength in your legs, but also your glutes and hips—areas in which runners are often weak—to protect against potential injuries. And it requires core stabilization to execute properly, too.
“I’m a big fan of squats—everybody needs to do some form of squats,” says Janet Hamilton, C.S.C.S., owner of Atlanta-based company Running Strong.
So with Hamilton, we created a 30-day squat challenge to help you build the lower-body strength you need for solid running. And while squats are an essential leg exercise, this plan also includes a few other leg-focused moves “that will build strength in several other muscle groups to be more effective for runners,” says Hamilton.
30-Day Squat Challenge for Runners
How to do this challenge: Review the six exercises below, which are demonstrated by a variety of certified trainers and run coaches so you can learn the form.
Before officially beginning the 30-day challenge, Hamilton suggests doing a baseline test to start. “Do a set of each exercise, and go until you feel like some muscles are burning,” she says. “You might be able to do 10 reps or you might be able to do 30 reps.” But don’t stop until you’re entirely fatigued.
Whatever numbers you start with for each exercise, jot them down—that will be how many you do the first week. Each week, increase your reps by 10 to 20 percent, depending on how you feel, until the 30 days are up. For example, if you start at 10, you’ll add 1 to 2 more reps each week.
You can make this challenge as easy or as challenging as you’d like. If you want—and are physically able—to do every exercise on this list each day and increase your reps by 20 percent, then go for it. But if you’re new to strength training and can only do three or four of the exercises at a time each day, that’s okay, too. The important thing is to listen to your body. “We aren’t all built in the same way, and what works for one person might not work for another,” Hamilton says.
She also recommends trying the basic squat at varying depths, speeds, and foot positions to switch things up and, again, make things as easy or as challenging as you’d like. To make it harder, you can do any of these exercises with a dumbbell or added weight of your choice.
1. Squat
- Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
- Send hips back and bend knees to lower down as far as possible with chest lifted.
- Press through heels to stand back up to starting position.
- Repeat.
2. Lateral Lunge
- Start standing and shift weight to left leg.
- Step right leg out to the right, bend right knee, and send hips back to drop into a side lunge. Keep chest lifted.
- Press through right heel to return to starting position.
- Repeat on other side.
- Continue alternating.
3. Hip Hike
- Stand on a a step, box, or bench that’s a minimum of four inches high with left foot near the edge and right foot hanging off the box.
- Keep shoulders and hips forward, and left leg straight, lower right hip with control so right foot dips below the top of box.
- Lift hip back up to neutral.
- Complete reps then repeat on other side.
4. Single-Leg Reach and Touch
- Stand with weight on right leg with a slight bend in right knee.
- Hinge at the hips to tip body forward, and lift left leg. Make sure chest is parallel with the ground, and back is straight.
- Touch right foot with left hand while right arm reaches out to the side.
- Drive through right foot to stand back up, extending hips.
- Complete reps, then repeat on other leg.
5. Jump Squat
- Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
- Send hips back and bend knees to lower down as far as possible with chest lifted. Swing arms back for momentum.
- Press through heels to explode up, jumping vertically in the air. Land softly and immediately send hips back down into a squat.
- Repeat.
6. Single-Leg Squat
- Standing on right leg, lift left leg out in front. With chest lifted and shoulders back, extend both arms straight out.
- With control, send hips back and bend right leg to lower down as far as possible. Keep left foot lifted and back tall. (If this is too hard, stand in front of a chair and tap glutes to chair.)
- Press through right heel to stand back up.
- Complete reps.
- Repeat on other side.
Images: Julia Hembree Smith and James Farrell
