Check out our series full of her workout tips, Try Her Move. This may come as no surprise when you consider the fact that the gluteus medius, minimus and maximus make up the largest muscle group in the body. If an exercise requires several muscles to perform the movement, the majority of the work will be done by the strongest of those muscles. Bend left knee so that hip, knee, and ankle form 90-degree angles and lower right knee to floor. Strength training can have huge benefits for runners. Return to starting position and repeat slowly and with control. That’s one repetition. Adding these glute exercises for runners to your routine will improve your speed and help keep you injury free! Prime the biggest muscles in your body for your runs. For a strength training session, try for 3 to 5 total rounds—then consider adding a load once you feel comfortable with the movements. Press into right heel to rise up as you draw left foot forward and jump (like you are skipping), while drawing left knee toward chest. This exercise is helpful for … How to use this list: First, perform the single-leg stance test to identify a glute weakness. Of course check in with your physio first! When we run, our glutes hold our pelvis level and steady, extend our hips, propel us forward, and keep our legs, pelvis, and torso aligned. Stand with left foot on a step, box, or bench at least four inches high with right foot hanging off the edge. We may earn commission if you buy from a link. Complete reps then repeat on other leg. "These are a few exercises you could throw in pre-run or on a strength training day," says Atkins. Our product picks are editor-tested, expert-approved. Journal of Strength and Conditioning Research, 7 Exercises You Need to Do For Stronger Hips, 6 Total-Body Exercises for Stamina and Strength, 5 Lower Leg Exercises to Prevent Shin Splints. This will help improve your agility, forward, and lateral power by improving your strength and stride. Exercises 4, 5 and 6 (step ups, band walks and side lying abduction) are to build strength in the gluteal muscles. You will need a step or box, a resistance band, and an exercise mat. Push into right heel to come back to starting position. Aim … Since a distance runner’s stride doesn’t build the glutes, focusing on specific exercises to improve glute strength is a good idea for any runner looking to improve their efficiency, get faster and prevent lower extremity injuries. Choose 2 or 3 of the exercises below and concentrate on doing the ones you really feel working. Extend right leg straight out keeping both knees in line. Target the side-lying leg lift. 4 New Gluteus Medius Exercises for Strength and Balance Luckily, I’ve never had to deal with a weak glute medius because I grew up playing hockey. The Journal of Strength and Conditioning Research reports this move activates the glutes the most. Position your arms as if you are sprinting. Trying to achieve the coveted "runner's butt"? Repeat on other leg. Bridge. To remedy for runners, it’s a combination of glute strengthening, plus a hip flexor stretch to address the muscles correctly. Complete reps then repeat on other leg. Start with shallow squats, then go deeper as it becomes easier. Glute … How we test gear. Jump as far as you can to the right, landing lightly on the ball of your right foot as left leg swings back behind you. Tight hip flexors can inhibit the firing of glute muscles. Leg swings. Perform each exercise for 10 to 12 reps on each side. Keep both hips squared forward and shoulders level. Also, tight muscles, specifically the hip flexors, can inhibit the glutes and prevent their muscle fibers from firing. Runners shouldn't restrict their training to the road or the trail. Stand up, squeezing glutes to come to full hip extension (C). Watch the left side of your hips to see if it dips down. Exercise Breakdown: Side-to-side walks: We’re starting again with the loop band walks to activate the gluteus medius.. Hip hinge side leg lifts: This is a great gluteus medius and piriformis activation exercise.Make sure you’re abducting your leg here without flexing your body to the side. Designed to wake up your lazy butt, these strengthening moves include a mix of Miranda’s and Thieme’s favorite weighted and unweighted glute med exercises. Kick right foot back behind you, then back to the starting position. In a slow, controlled motion, draw right knee toward chest against the band’s resistance, then back to the starting position. Give these seven basic glute exercises a … Just because it’s simple, doesn’t mean it’s not effective. Hold a stability ball between your shins and ankles, with your legs bent to 90 degrees. Aim to target your gluteus medius muscles at least two to three times a week. Do them slowly and with supreme attention to technique. Check out some more form tips here. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Try this series of exercises that are designed to strengthen your glutes and shape your derriere. Practice them regularly and you won’t need to do hundreds of them! I learned the hard way that hip strengthening exercises must the corner stone of most runner’s pre-hab strengthening routines to keep us running injury free (and faster). Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. These 12 “smart” glute exercises are the best of the best. Without placing right foot back down, move it out to the side, then back to starting position. 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