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To maintain speed against gravity, strong and fatigue-resistant leg extensors are essential. We'll show you three essential exercises.

Trail running is booming — and vertical races are gaining popularity too. But anyone aiming to charge uphill needs to prepare their foundations first. As soon as the terrain becomes steep, the strength demands increase dramatically: every step has to lift your entire body weight one level higher. To maintain speed against gravity, strong and fatigue-resistant leg extensors are essential. 

The power trio of the leg extensors

Glutes, thighs and calves form the driving force of our kinetic chain. The gluteus maximus, the large glute muscle, is the main engine for vertical movement. The problem: because of long periods of sitting in everyday life, it is often ‘asleep’ and underdeveloped. It is supported by the quadriceps, which stabilise and extend the knee, and the calf muscles, which provide the final push-off. Only when this trio works together efficiently can elevation gain be covered smoothly and economically.

Single-leg strength for more trail power

Biomechanically speaking, running is a sequence of single-leg jumps. Two-legged squats provide a solid foundation — but unilateral (single-leg) exercises are essential in running-specific strength training if you want to improve. They enhance neuromuscular control and ensure stable leg alignment during the push-off phase. After all, only those who are stable on one leg can transfer generated force directly into vertical movement without energy loss. Here are three exercises runners can easily do at home to improve leg strength.

1. Single-leg step-ups

Here’s how:

• Place a sturdy chair (or bench) in front of you and position one foot on it (A).
• Slowly step up using pressure from the front leg and lift the opposite knee upwards (B).
• Then step back down in a controlled manner and repeat the movement (C).

Variation: When stepping down, do not place the foot fully on the ground — or only briefly tap the floor with your toes before stepping up again.

Take note: 

• Keep the knee aligned above the foot. 
• Keep the hips stable over the supporting leg.

Repetitions: 3 sets of 15 slow repetitions.

2. Alternating jump switches on the spot

Here’s how:

• Start upright with one foot on a chair and the other on the ground (A).
• Jump and switch leg positions quickly in mid-air, landing with the opposite foot on the chair (B/C).
• Continue switching rhythmically without pausing.

Take note: 

• Keep leg alignment straight.
• Keep the upper body upright and stable 

Repetitions: 3 sets of 50 jumps or 1 minute.

3. Kneeling to squat transition

Here’s how:

• Start in a tall kneeling position on both knees on a mat with your torso upright (A).
• Step one foot forward, then bring the second foot forward into a squat position (B/C).
• Pause briefly in the squat (D).
• Then move the opposite leg back first, followed by the second leg, returning to the kneeling position (E/F). 

Take note: 

• Keep the knee aligned above the feet. 
• Move slowly and with control.

Repetitions: 3 sets of 20 repetitions.