love to run blog

Leg Workout Tutorial

Erin Hesch February 24, 21

Check out this great leg-day workout by trainer Sarah Machemer! Sarah focuses on wholistic health and wellness with an emphasis on working out with proper form, eating right, and having a positive mindset. Sarah is now taking new clients of all levels for virtual and in-person appointments.


  1. Forward step up – these help with propulsion and breaking when you’re stepping up. I would recommend adding weight to this depending on what type of runner you are and the distance you’re doing. Program the parameters for this exercise appropriately. If you’re going for strength, do less reps, add more weight. For endurance, do more body weight and increase the reps.
  2. Lateral step ups – Running is a single leg sport. Even though we mostly run in a straight line, a lot of the force imposed on the body are in the frontal and transverse plane. The lateral step up will help the outside of the hip more which every runner will benefit from.
  3. Bulgarian squat – Doing a single like variation of a squat will give you a lot of bang for your buck. This exercise works on propulsion and breaking. You can add weight in each hand or grab one weight and hold it on the outside or inside of the body. Each variation has a different intention. Holding the weight on the same side of the working leg challenges the quad more. Holding the weight on the opposite side demands more frontal plane stability and places more emphasis on the glutes.
  4. Elevated psoas march – this exercise challenge the hip extensors (glutes and hamstrings), hip flexors (psoas), and core simultaneously

Sarah is an official I Love Runs trainer, so make sure to check back here for more workouts to help improve your form and strength!

“It is so important for runners to also train their legs in the gym. Doing leg workouts will keep your legs strong as well as lean, which helps your stamina, speed, and decreases risk of injury!”


Connect with Sarah

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