5 strength moves you need to stop skipping

You might have scrolled past these on TikTok and thought, that sounds way too intense. Don’t let the unfamiliar names throw you off—these under-the-radar strength moves are surprisingly doable and ridiculously good for runners. They target muscles that often get skipped in traditional workouts, which can help with injury prevention, stability and all-around running strength.

Copenhagen plank

This side plank variation fires up your adductors (inner thighs).  Strong adductors mean better hip control and reduced risk of groin and knee injuries, especially on trails or uneven terrain.

Lie on your side with your top leg resting on a bench or chair.

Support yourself on your forearm.

Lift your bottom leg up so it hovers under the top leg.

Hold for 15–30 seconds. Switch sides.

Heel tap dead bug

This is a core move that teaches your body to brace while moving your legs—hello, running posture. It builds low-back stability and reinforces good pelvic control during your stride.

Lie on your back, knees bent to 90 degrees over hips.

Press your lower back into the floor.

Slowly lower one heel to tap the ground, keeping your core engaged.

Return to start. Alternate sides for 8–10 reps each.

Elevated split squat hold

A spicy isometric move that lights up your quads and glutes, this trains single-leg strength and control without pounding your joints.

Place one foot behind you on a step or bench.

Lower into a split squat.

Hold when your front thigh is almost parallel to the ground.

Stay for 20–30 seconds. Switch sides.

Forefoot bridge march

This one is a twist on the glute bridge that targets calves and glutes at once. It works on glute activation and calf strength—two keys for push-off power and injury prevention.

Lie on your back with feet hip-width, heels lifted.

Bridge your hips up, staying on the balls of your feet.

While holding the bridge, slowly lift and lower one foot at a time in a marching motion.

Eccentric calf lower

Eccentric strength is critical for absorbing impact and preventing Achilles issues. This is a slow calf drop that builds Achilles and calf durability.

Stand on a step on the balls of both feet.

Rise up with both feet.

Slowly lower down on one foot.

Do 8–10 reps per side.

You don’t need a full hour to squeeze these in—try adding two or three of them to the end of an easy run or tack them onto a strength day. To make them easier, shorten the holds or reduce the range of motion. Want more of a challenge? Add a dumbbell, lengthen the hold, or slow down the tempo to really feel the burn.