When it comes to endurance sports—whether running, cycling, skiing, or triathlon training—lower body strength plays a crucial role in performance and injury prevention. While endurance athletes don’t need to lift like powerlifters, incorporating targeted strength exercises can help build stability, power, and resilience.
Below are three of the best lower-body exercises (that we use all the time) for endurance athletes, along with regression options for those who need to modify the movements.
1. Bulgarian Split Squat
Regression Option: Regular Split Squat
The Bulgarian Split Squat is one of the most effective lower-body exercises for endurance athletes. It targets the glutes, quads, and stabilizing muscles while also requiring balance and coordination.
Why It’s Great for Endurance Athletes:
- Strengthens the legs to tackle heavy inclines and declines on the mountains.
- Enhances single-leg stability, which is key for running, cycling, and sports with unilateral movement.
- Improves range of motion by allowing athletes to get deep into the squat using one leg at a time.
💡 Tip: If balancing is difficult, start with a regular split squat before progressing to the Bulgarian variation.
2. Single-Leg Romanian Deadlift (RDL)
Regression Option: Kickstand or B-Stance Romanian Deadlift
The Single-Leg Romanian Deadlift is an essential exercise for hamstring strength, ankle stability, and glute activation. This movement closely mimics the demands of running and helps correct muscle imbalances common in endurance sports.
Why It’s Great for Endurance Athletes:
- Reinforces ankle stability and proprioception, reducing the risk of ankle injuries.
- Places more emphasis on the hamstrings than squatting movements, which helps maintain a strong posterior chain.
- Improves hip hinge mechanics, which are crucial for efficient running and cycling form.
💡 Tip: If maintaining balance is a struggle, try a kickstand RDL (keeping the back foot lightly on the ground for support) before progressing to the full single-leg version.
3. Cossack Squat
Regression Option: Lateral Lunge
Unlike traditional squats and deadlifts, the Cossack Squat challenges the body in a side-to-side (frontal) plane of motion, which is often neglected in endurance training. This movement enhances lateral strength, mobility, and stability—all essential for sports that require agility and balance, such as skiing, trail running, and team sports.
Why It’s Great for Endurance Athletes:
- Strengthens adductors (inner thighs), glute medius, and lateral stabilizers in the hip & ankle, which are often weak in endurance athletes.
- Improves hip and ankle mobility, leading to smoother movement mechanics.
- Enhances balance and coordination, which is key for activities that require rapid directional changes (like skiing or trail running).
💡 Tip: If the deep range of motion in the Cossack Squat is too challenging, start with lateral lunges, gradually increasing depth and mobility over time.
Final Thoughts
Incorporating single-leg and lateral movements into a strength training routine can make a significant difference in endurance performance. These exercises not only build functional strength but also improve stability, coordination, and injury resilience—all of which are crucial for endurance athletes looking to stay strong and efficient.
👉 Start with two to three sets of each exercise, performing 8-12 reps per leg, 2-3 times per week. Gradually progress by increasing range of motion, resistance, or reps as your strength improves.
By consistently including these exercises in your training, you’ll develop a stronger, more balanced lower body—ready to tackle long distances, steep hills, and challenging terrain with confidence. 🚀💪
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO
