Most runners know that their glutes are some of the most important muscles they use to run, pushing them forward. That’s just the beginning, as Erica Marcano a strength and conditioning coach and the founder of The Notorious ATC, told me.
The glute max which is the big peachy one, is the strongest hip extensor. It helps you move forward but it also keeps you from sinking when your foot hits the floor.
The glute med and glute min that go with it help keep your pelvis steady when you only have one foot on the floor. They work together to keep your knee from bending and your hips from moving back and forth.
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Fit&Well asked Marcano to share her five best exercises for runners to strengthen their glutes. She says These exercises don’t need much equipment, so you can do them anywhere.
The routine will also work on your hip rotator muscles, in addition to your glutes. These muscles help you take longer strides and absorb ground reaction force better during running.
These exercises also work your quads, hamstrings, calves core and upper body, getting your body ready for the best movement.
Sets: 1 Reps: 10–15 on each side
Put your shoulders over your wrists and your hips over your knees while you are on your hands and knees. Keep your spine straight during the movement.
Put your hands and feet on the floor and tighten your core.
Bring your right knee toward your chest in a slow, controlled way. Then turn it to the right and lift it up, move it behind you, and then back to the starting position slowly again.
Do the circular motion again, but this time in the other direction.
Keep going, switching directions with each rep.
Do all the reps on one side, then switch sides.
Tips for good form
- Move more slowly than you want to as if your leg is going through peanut butter during motion. You want to find the biggest range of motion that doesn’t hurt, and you don’t want to move any other part of your body to make up for it during movement.
- Do a few cat cows to warm up if you’re not sure if your spine is in a neutral position. Your neutral spine is the space between cat and cow.
- If your wrists hurt when you hold a quadruped position, you can hold yourself up on your fists instead to relieve the pressure during exercise.
- Remember to take a breath.
2. Glute bridge with calf raise on one leg
Marcano says This is one of my favourite bridge variations for runners today. It works on both single leg strength and stability and it also activates the soleus muscle while extending the hip.
2 sets of 10 to 12 reps on each side
Put your hands on the floor with your palms facing up and your knees bent. This will make it hard for your hands to help you stay stable during movement.
Lift your right leg so that your knee and hip are at a 90 degree angle.
To lift your hips while keeping your spine straight tighten your core, squeeze your glutes, and push through your left foot.
At the top of the movement lift your left foot’s toes and hold for three to five seconds before lowering.
With control, go back to the beginning and do the same thing on the other side.
Continue, switching sides with each rep.
Tips for form
- Keep your hips straight the whole time.
- Don’t bend your back or tuck your pelvis under at any point during the movement. Instead concentrate on keeping your spine straight and moving from your hips.
3. Side plank with knee drive
This exercise works on hip strength and stability while also giving the obliques a little extra work and making the top leg move for an extra challenge today.
The way your feet are positioned like scissors means that every time you go back to the starting position your adductors will get a little extra work here.
Three sets 5 reps
Put your left elbow right under your left shoulder and lie on your left side with your left forearm propped up.
Put your right foot in front of your left foot and stagger your feet slightly.
Lift your hips and engage your core so that your body is in a straight line.
In this side plank position pull your right knee toward your chest.
Stop for a moment then slowly put your right foot back on the floor carefully.
Do all of your reps on one side then switch to the other side later.
Tips for forming
- If you can’t hold the side plank position for the whole set, lower your hips to the floor in the middle of the set to take a break if needed.
- Your core and lower hip should be working hard here. Don’t let your weight fall on your shoulder during movement.
4. Walk on the side band
Marcano says These are a rehab favourite for runners, and for good reason. Strengthening the hips in this side to side movement can make your gait better and lower the patterns of compensation that cause injury and fatigue.
Sets: 3, Reps: 5 in each direction
Stand with your feet hip width apart and a resistance band just above your knees.
To get into a mini squat also known as an athletic stance, push your hips back and bend your knees. This will put light tension on the band during stance.
While keeping your athletic stance take a step to the side. This will make the band tighter while your legs are apart.
Do this five times in one direction, then five times in the other direction until you are back where you started.
Some tips for form
- As you move from side to side, stay low during the movement.
- Be aware of where your feet are. Make sure your toes are always pointing forward and that you move sideways in a straight line during the whole drill exercise time.
- When you change directions don’t turn around. Stand up straight only between sets for recovery.
5. High knee drive to reverse lunge
This exercise includes a single leg balance and runner’s arms, as well as a triple extension to help you get stronger and more stable during running performance training.
Sets: 2 Reps: 8 on each side
From a kneeling position bring your left foot forward so that your right knee is on the floor under your right hip and your left knee is bent at a 90° angle and directly above your left foot during setup.
To get up push through your left foot and raise your right knee to the level of your hip height.
Stop for a second here.
With control, go back to where you started during movement.
Before you switch legs finish all of your reps on one side.
Tips for form
- At first the balance at the top can be hard, so take your time and focus on control during exercise.
- If your knees are sensitive, use a towel or double up your mat to give your grounded knee more support.
- Hold at the top of the movement for a second to make sure you have control. You should never feel like you’re falling back into your lunge.
- You can make it harder by going from a single leg stance to a calf raise and holding your end position there, balanced on your toes.
