This magic movement pattern is the key to faster running

You may have heard the term “triple extension” tossed around the gym, but it’s more than just gym lingo for heavy lifters—it’s what powers sprinters and athletes across all sports. It’s the co-ordinated extension of your hips, knees and ankles, and when you train it right, you build strength, speed and explosiveness.

What is triple extension?

Think of triple extension as a full-body green light: hips drive forward, knees straighten, ankles push off. You’ll see it in a sprinter’s takeoff, a high jumper’s launch or even a strong hill sprint. When all three joints work together, you generate max power and move with intent.

Why train it?

For runners, triple extension—the powerful co-ordination of your hips, knees, and ankles extending at once—is what drives speed, efficiency and resilience. Training it can sharpen your sprint mechanics and give you quicker acceleration off the line. It also boosts your stride power, helping you cover more ground with each step. Strengthening this movement pattern teaches your body to absorb and redirect force more efficiently, which means smoother transitions and better energy return. Just as important, refining this timing can reduce injury risk by reinforcing the way your body moves under load.

Here are three simple but powerful moves to help runners build better triple extension—plus a beginner-friendly tweak for each one.

Kettlebell swings

Start in a hip-width stance, holding a kettlebell with both hands in front of you, arms straight, knees slightly bent.

Hinge at the hips and swing the kettlebell back between your legs.

Drive through your hips to swing the kettlebell to chest height, extending your ankles, knees and hips at the top (that’s your triple extension).

Let the kettlebell swing back down and repeat.

Beginner variation: Start with a lighter dumbbell and limit the range of motion until you build strength and co-ordination.

High-knee bounds

Start in a standing position with feet hip-width apart.

Push off one foot and drive the opposite knee high into the air while swinging the opposite arm forward.

Land lightly and immediately bound forward onto the other leg, maintaining a quick rhythm and upright posture.

Focus on explosiveness and covering distance.

Beginner variation: March in place with high knees and arm swings to build the pattern before adding bounding.

Dumbbell step-ups with knee drive

Start in front of a sturdy box or bench, holding light dumbbells by your sides.

Step onto the box with your right foot.

Drive your left knee up powerfully as you straighten your right leg, hitting full extension through the ankle, knee and hip.

Slowly lower back down and repeat.

Beginner variation: Do it without weights or use a lower step to reduce the challenge.

Add these moves to your routine once or twice a week after your warm-up or on strength-focused days, starting with lower reps and weight to master form before increasing intensity.