This 2-day runner’s home workout for the leg is good for leg strength and endurance training.
WORKOUT SUMMARY
Main Goal
LEG STRENGTH AND CONDITIONING
Workout Type
Split
Training Level
BEGINNER / INTERMEDIATE / EXPERIENCED
Program Duration
1 WEEK
Days Per Week
2
Time Per Workout
60-75 minutes
Equipment Required
LEG BAND / CHAIR / WALL / MAT
Target Gender
MALE / FEMALE
G2F Runner Leg Workout (No Running)
Day
1
Muscle Group Target
QUADS, CALVES, GLUTES
| Exercise | Muscle Group | Sets | Reps | Rest |
| Banded Squat | Quads / Glutes / Hamstring | 5 | 20 | 180 sec rest |
| Banded Side Walks | Quads / Glutes / Tband | 5 | 10 Each Side | 180 sec rest |
| Banded Side Lying Clams | Glutes / Tband / Abductors | 5 | 20 Each Side | 180 sec rest |
| Chair-Supported / Wall-Supported Abduction | Abductors / Glutes | 5 | 25 Each Leg | 180 sec rest |
| Chair-Supported / Wall-Supported Standing Kickback | Abductors / Glutes | 5 | 120 Each Leg | 180 sec rest |
| Wall Supported Elevated Calf-Raise | Calves | 5 | 25 | 180 sec rest |
| Wall Tibialis Raise | Tibialis | 5 | 20 | 180 sec rest |
G2F Runner Leg Workout (No Running)
Day
2
Muscle Group Target
Glutes, Hamstring, Tibialis
| Exercise | Muscle Group | Sets | Reps | Rest |
| Banded Squat | Quads / Glutes / Hamstring | 5 | 20 | 180 sec rest |
| Banded Glute Bridge | Glutes / Hamstring | 5 | 20 | 180 sec rest |
| Single Leg Banded Glute Raises | Glutes / Hamstring / Core | 3 Each Leg | 15 Each Side | 180 sec rest |
| Banded Straight Leg Deadlift | Hamstring | 5 | 20 | 180 sec rest |
| Chair-Supported / Wall-Supported Standing Kickback | Abductors / Glutes | 5 | 120 Each Leg | 180 sec rest |
| Bodyweight Sumo Squat | Adductors / Quads | 5 | 20 | 180 sec rest |
| Banded Wall Kickbacks | Glutes / Hamstring | 5 | 20 Each Leg | 180 sec rest |
| Wall Supported Tibialis Raise | Tibialis | 5 | 20 | 180 sec rest |
Proper leg warm-up is a must
Beginners can do 3 sets of each exercise.
Intermediate and experienced people can shorten the rest period.