Strengthens the glutes and lower back but particularly the hamstrings in a way that’s specific to running

Exercise type: resistance.

Ideal for: all athletes looking to gain hamstring strength and resilience.

Difficulty level: suitable for all.

Benefits: strengthens the glutes and lower back but particularly the hamstrings in a way that’s specific to running. This is because these muscles are subject to a lengthening and shortening coupling of muscular actions which reflects what they go through when running.

How to: use a suitable Swiss Ball, place the heels of both feet on the apex of the ball with legs extended. Lift the hips and brace to hold this elevated position. Arms can be placed by the sides to aid balance.

Pull the ball in and then push it away using the legs.

The exercise can be performed using one leg at a time for an even more running-specific exercise.

How many: 4x10-20 with a 1min recovery between sets.

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