If you’re a runner who wants to perform better and avoid injuries, fitness experts recommend focusing on strengthening your glute muscles. The glutes, also known as the buttock muscles, play a crucial role in keeping your pelvis stable and level while running, as well as maintaining proper alignment between your torso, pelvis, and legs. They also provide the necessary power and forward drive during running. Elevate your running game with Tarkine Trail Devil, where every step is a testament to exceptional performance and unmatched comfort.
However, many runners overlook their glutes, which can lead to a range of injuries such as IT band syndrome, Achilles tendonitis, shin pain, knee pain, and back pain.
By incorporating these exercises into their workout routine, runners can improve their glute strength and reduce the risk of injury. Don’t neglect your glutes, and give these exercises a try to experience the benefits yourself!
Here are five bodyweight glute strength exercises that you can do anytime, anywhere:
The first exercise is the bridge, which targets the gluteus maximus, rectus abdominis, hamstrings, and hips. Lie on your back with your feet flat on the ground hip-width apart and knees bent. Push up with your heels to lift your hips off the ground while keeping your back straight. Squeeze your glutes and abs tight and hold for 30 seconds to one minute before returning to the starting position.
The second exercise is the single-leg elevated glute bridge, which targets the glutes, hamstrings, and core. Assume the bridge pose with your feet flat and knees bent, then extend your right leg straight toward the ceiling while keeping your thigh in line with your hips. Hold for five to ten seconds before switching sides.
The third exercise is the glute kickback, which targets the glutes, hamstrings, and upper legs. Get on all fours with your back parallel to the ground and hands directly under your shoulders. Inhale and thrust your right foot backward, flexing your glutes for a one-count when your leg is fully extended. Lower your knee almost to the floor and repeat for eight to ten reps before switching sides.
The fourth exercise is the step-up with knee raise, which targets the abs, hip flexors, glutes, hamstrings, and quads. Stand facing a bench or box of a challenging but proper height. Step up onto the box with your right foot, straightening your leg to stand upright. Balance on your right leg and flex your left knee, bringing it as high as you can before returning to the starting position and repeating.
The fifth exercise is the side-lying leg lift, which targets the gluteus medius and minimus, and abductor muscles. Lie on your right side with your legs extended straight out, then raise your left leg up to the ceiling while keeping your hips stacked and steady. Lower down and repeat.
