These will put more spring in your step coming out of T2—so you can finally have the run you’re capable of.

Running off the bike in a race can mean a few minutes (or longer) of wobbly legs that shuffle through transition.

We asked Kathryn Taylor, USAT Level I certified coach and strength coach, to give us her suggestions for triathletes who want a spring in their step right out of T2. Here she gives us four exercises to include in your strength training routine, two to three times per week:

Lunges

Purpose: Develop glute strength and full-body stability
Perform: With feet hip-width apart, step into a lunge letting the back knee lightly touch the ground. As you stand, focus on engaging your glute.
TIP: Stepping back instead of forward will help engage the glute over the quad.
Progress: Holding a light dumbbell or kettlebell in one hand over your head, step back with the opposite foot. This cross-body movement will engage the core and work stability as you build strength.
3 sets of 8-12 lunges per leg depending on weights

Step-Ups

Purpose: Alternative to or progression from lunges (after you are able to perform regular lunges with good stability)
Perform: Use a box or wall between 18-20 inches tall if you’re shorter and 20-24 inches if you’re taller. With one foot on the box, push through the heel while engaging the glute to step up. The knee should stay in line with the foot. If this is too challenging, lower the box height.
Progress: If regular step-ups are easy, try holding dumbbells and maintain the stability while stepping up.
3 sets of 8-10 depending on weight

Broad Jumps

Purpose: Develop power in the hips
Perform: Standing with feet shoulder width apart, bring arms to chest height and simultaneously throw your arms back as you sit (in a squat-like position) and load the legs. Immediately swing the arms and jump both out and up while opening hips. Focus on a soft landing back in starting position.
3 sets of 5-6; focus on trying to increase the distance you jump with the same soft landing each time.

Burpees

Purpose: Develop full-body strength and aerobic conditioning
Perform: Stand straight, then crouch to squat position with your hands on the floor in front of you. Kick your feet back into a push-up position and drop your chest to ground. Bowing the chest up, return feet to the squat position as fast as possible and jump up. Stand up straight to fully open your hips at the top of the movement.
3 sets of 8-12