Build Stronger Legs in 3 Minutes! - The Run Experience

Aug 13, 2025

Intro

This is a quick summary of Build Stronger Legs in 3 Minutes! from The Run Experience. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Reverse lunges (stepping back) protect the knees and heavily engage the front‑leg hamstrings and glutes, which is ideal for downhill running control.
Single‑leg step‑ups on a higher platform target the quads and improve both ascending and descending strength.
Perform the routine 2‑4 times per week – beginners start with twice a week, advanced runners can do it four times.
Use the opposite arm to drive forward during each rep to boost balance and core stability.
No rest between the two exercises; move straight from lunges to step‑ups.

Workout Example

Reverse Lunges – 30 to 50 reps per leg (or total). Keep the torso upright, step back, and drive up with the opposite arm.
Single‑Leg Step‑Ups – 30 to 100 reps per leg. Choose a platform that’s a bit higher than a standard step (double‑step height if you can). Keep the foot flat on the step, drive the opposite knee up, and maintain arm drive for balance.
Frequency – Do the whole circuit 2‑4 times a week. Beginners can add it after an easy run; advanced runners can tack it onto a hard run, hill repeats, or interval session for maximal benefit.

Closing Note

Give these three minutes a try and feel the difference in your mountain legs. Adjust the rep counts and step height to match your current fitness, and you can easily log or tweak the workout in the Pacing app. Go out, get strong, and enjoy smoother climbs and descents!