Gym exercises for
Heavy strength work makes runners more economical. These are the lifts that do it.
Live ranking · updated by evidence & ratings
From the research
Right now Single-Leg Calf Raise ranks first, with an overall score of 89 from the research rubric. It’s followed by Bulgarian Split Squat and Seated Calf Raise. For the core of a programme, the top strength lift is Bulgarian Split Squat and the top power exercise is Pogo Hops. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.
Why it ranks: Calves and Achilles take several times bodyweight with every stride.
How these scores are calculated →