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Split-Stance Dumbbell Deadlift
This exercise strengthens the hamstrings, quadriceps, glutes, and hips in a very running-specific way. It’s a better choice than regular deadlifts because it emphasizes the single-leg strength runners need and strengthens the hip stabilizing muscles that are weak and cause injuries in so many runners.
Stand with your left foot half a step behind your right foot and with your right foot flat on the floor beneath your hip and only the toes of your left foot touching the floor. Begin with dumbbells positioned on the floor to either side of your right foot. Bend at the hips and knees as you reach down with fully extended arms and grab the dumbbells. Press your right foot into the floor and stand fully upright. Concentrate on contracting your right glutes to achieve this lift. Pause briefly in the “upright and locked” position and then lower the dumbbells back toward the floor, stopping just before they touch the ground. Complete 10 repetitions of this movement and then work the left glutes.
Warm up by performing the One-Arm Dumbbell Snatch exercise with very light weight. Then go through all four exercises in the order presented. One set of each is enough. You’ll get a little more benefit by doing the whole circuit twice through. Rest one minute after each exercise. Do the workout two to three times per week.