4 moves for trail-ready core strength
Four simple moves to keep you strong, stable and upright on the trails
Want to stay strong when the trail gets technical? Core strength is what keeps trail runners upright on steep descents and steady through rocky terrain. You don’t need hours in the gym, just these four moves that hit the muscles that matter most: your deep abs, obliques and glutes. (Yes, your glutes count—they help stabilize your pelvis and keep your whole core firing properly.) Do them a few times a week and you’ll feel the difference on every climb and descent.
Side plank with reach-under
This move strengthens obliques and improves rotational stability, key for navigating uneven footing and cornering on trails.
How to do it: Start in a side plank, elbow under shoulder, feet stacked or staggered.
Reach your top arm underneath your torso, rotating slightly, then return to start.
To make this move easier, drop your bottom knee to the ground. To make it more challenging, hold a light weight in your top hand.
Bird dog
This trains cross-body co-ordination and glute control, supporting balance over roots and rocks.
How to do it: On all fours, extend your right arm and left leg. Pause, then return to centre, and switch sides. Keep your back flat and hips steady.
Make it easier by lifting just one limb at a time. Make it harder by adding a pause or light ankle or wrist weights.
Dead bug
This move targets deep core muscles and teaches control during movement, great for posture and efficiency.
How to do it: Lie on your back with arms and legs in the air. Lower your right arm and left leg toward the floor slowly, then return to start. Alternate sides.
To make it easier, move only your legs while keeping your arms still. Make it harder by holding a stability ball between your hands and knees.
Glute bridge march
This activates glutes and hamstrings, supporting strong uphill running and reducing back strain.
How to do it: Lie on your back, knees bent, feet flat. Lift your hips into a bridge. From there, lift one foot off the ground without letting your hips drop. Alternate sides.
To make this one easier, skip the march and hold a regular glute bridge. To take it up a notch, elevate your feet on a step or hold weights on your hips.
For any of these exercises, aim for two to three rounds of eight to 12 reps per side. You can safely tack them onto the end of a run, or slot them into mini-breaks throughout your day.
