Ultra Legs

By Runsense · Reviewed by Raphael Crawford-Marks, Founder · Last reviewed July 4, 2026

Ultra Legs is a roughly 10-minute strength routine designed by David and Megan Roche of SWAP Running1 for the hamstrings, glutes, and quads that ultrarunning asks the most of. It combines elements of lifting and mobility work into one routine, and compared to [Speed Legs](https://runsense.ai/articles/speed-legs.html) it leans more heavily on hamstring and glute strength.

What it's for

Ultra Legs was built over several years of coaching athletes from beginners to pros, combining pieces of other strength programs into a routine short enough to actually stick with. It targets the muscles that take the biggest beating across a long ultra — hamstrings for the climbs and the miles, glutes for stability, quads for the descents.

Expect to be sore for a week or so when you start — that's normal. Dial back running intensity during that adjustment window.

The 8 exercises

Work through these in order. Most have an optional-weight progression — start bodyweight or with a very light load, and add weight only once the movement feels controlled and safe.

  1. Bands — 20 forward, 20 side-to-side. Strengthens the hips through a full range of motion; can be done daily even on days you skip the rest of the routine.
  2. Single-leg step-ups (optional weight) — 30 to 50 reps per leg. The main quad-strengthening move in the routine — avoid bouncing, and you should notice climbing feel easier after a few weeks.
  3. Split squats — 10 reps. Targets the glutes with fast strength gains, but also real next-day soreness starting out. Swap in weighted rear lunges instead if split squats bother your knees.
  4. Nordic hamstring curls — 10 reps, supporting your own bodyweight as needed. Builds an often-neglected hamstring strength most runners are missing.
  5. Glute bridges (optional weight) — 10 reps both legs, then 10 reps single leg.
  6. Clams — 10 reps both sides. Builds hip-rotator strength.
  7. Single-leg deadlifts (optional weight) — 10 reps per leg, using a wall for balance. Lengthens and strengthens the hamstrings — start very light, bend the standing knee slightly, and lift through the glute rather than the low back.
  8. Single-leg calf raises (optional) — 30 to 50 reps. Purely optional; some athletes prefer these done quickly like a jump rope, others slower or not at all.

How often

Roughly twice a week fits well for most training blocks, ideally paired with an easy day. As you get stronger, add weight (a kettlebell works well) before adding more exercises — the goal is a routine that's as short as possible while still effective, not a longer one. Finish with a bit of protein and some foam rolling, focused on the hamstrings and glutes.

Safety

Work with a physical therapist or strength coach directly if you can — this is general guidance, not individualized coaching. The single-leg deadlift and split-squat variations are the ones most likely to stress a cranky knee or hamstring — start every exercise unweighted, add load gradually, and stop any exercise that sharpens instead of just fatigues.

Sources

  1. Roche D. "Ultra Legs: The Ultimate Leg Exercise for Ultrarunners." Trail Runner Magazine (Outside), updated May 12, 2026. Routine designed and demonstrated by David and Megan Roche, SWAP Running. ↩

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