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Squat variations to do after the run

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What’s your post-run strength routine? For many runners, the fitness routine involves basic stretches and going out for the daily run. We’re programmed to run long and run hard but when it comes to body sculpting and toning, many of us fall into the habit of doing diddly *squat*. It’s time to change that. Here are some squat to to tone those glutes and quads!

Basic squat: Start with the basic squat. Stand with legs shoulder distance apart and lower yourself until your knees are at a right angle. Make sure the knees are not positioned over the feet. Do the motion slowly to really feel the glutes, quads and hamstrings working.

Wall squat: The point of this one is to hold it until you feel the burn. Using the wall for back support, lean against it with both legs at right angles and hold the squat position. Don’t cheat and use the wall to support your legs!

Single leg squat: Single leg squats are used to fix muscle imbalances that plague many runners. They are fairly self explanatory. Alter your basic squat by lifting one leg off the floor. You will definitely notice that one side is much easier than the other.

Overhead weighted squat: Grab a weight or medicine ball and hold it directly above your head with arms fully extended. Lower yourself into the basic squat. Keep the torso upright while doing so to get the full benefit.

Chair pose squat: To work those calves, squat on your toes. Hold arms straight up above the head and gain balance before lowering into the squat and slowly revert back into standing position.

Sumo squat: This one is your basic squat but slightly adjusted to work the glutes. Stand with feet wider than shoulder distance apart and with the toes pointed outwards. Keep balance by bringing the arms into the chest, hands folded as if in prayer. Slowly lower into the squat until quads are parallel to the ground. Hold before coming out of the squat position.

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