Some days, the last thing you want to do is leave the house for a workout. That’s where these simple yet powerful moves come in—you can do them right in your living room, no gym required. Designed for runners, they’ll help you build power, stay injury-free and level up your performance—and they’ll leave you with one less excuse not to stay on top of your strength routine.
Glute bridge march
The glute bridge is a staple, but add a march to the movement, and you’ll target your glutes and core while improving stability.
Start by lying on your back with your knees bent and feet flat on the floor.
Lift your hips to form a straight line from your knees to your shoulders, then alternate lifting one knee toward your chest while keeping your hips high.
Repeat for 10–12 reps on each side.
Wall sit with heel raise
This move challenges your endurance and builds strength in your lower body, especially if you hold it longer each time.
Find a wall and slide down into a seated position, keeping your knees at a 90-degree angle.
Once you’re stable, lift your heels off the floor, balancing on your toes.
Hold this position for 30 seconds to 1 minute, and focus on keeping your knees aligned over your ankles.
Lateral leg raises
This exercise is a great way to target the often-overlooked muscles around your hips, helping to improve stability and lateral movement.
Lie on your side with your legs straight and stacked.
Lift your top leg upward in a controlled motion, keeping it straight, then lower it back down.
Perform 12–15 reps before switching sides.
Try adding these exercises to any at-home favourites you already practise, or keep them in your back pocket to add some spice when your regular routine feels stale. If you’re finding these too easy, add reps, or run through all three exercises as a circuit, and repeat several times.
