3 Quick Glute Exercises For Runners

Use these quick glute exercises to strengthen, stretch and mobilise

Tight or weak glutes are the root cause of many runners’ problems. Use these quick glute exercises for runners to strengthen, stretch and mobilise the muscles in your backside.

Sets and reps:

Mobility exercises: Perform 2 x 10

Strength exercises: Perform 2 x 15

Flexibility exercises: Hold each stretch for 30 seconds and repeat twice.

Mobility: kneeling glute mobilisation

glute exercises for runners photo Joseph Branston Future Studios

Muscles used

Muscles in your bottom (gluteus maximus)

Why do it?

The muscles in your bottom play a very important part in your running. Tightness or an imbalance in your glute muscles can lead to injuries. Mobilise your glute muscles to improve your performance.

Technique:

  • Kneel on the floor and extend your left leg backwards
  • Push your hips over to the right side to increase the stretch through your glutes, hips and side muscles.

Watch points:

Move your hips around until you find the position that stretches the most.

 

Strength: stability ball glute lift

glute exercises for runners photo Joseph Branston Future Studios

Muscles used

Muscles in your bottom (gluteus maximus), core stability (transversus abdominis)

Why do it?

Glute strength is very important to improve your running stride and to prevent injuries.

Technique:

  • Place your hands on the floor and your right lower leg on a stability ball
  • Bend your left knee
  • Keep your back straight and core muscles tight
  • Push your left heel up to the ceiling
  • Slowly lower with control
  • Focus on not arching your back
  • Complete one set before changing over to the other side.

Watch points:

If you find it too hard, place your knee or thigh on the ball instead of your lower leg.

 

Flexibility: lying glute stretch

glute exercises for runners photo Joseph Branston Future Studios

Muscles used

Muscles in your bottom (gluteus maximus)

Why do it?

To prevent overuse injuries, you need to maintain good flexibility in your hips and glutes.

Technique:

  • Lie on your back on the floor
  • Bend your right knee and keep your left leg straight
  • Place your right hand on your right knee and your left hand on your ankle
  • Pull your knee in towards you until you feel a stretch in your bottom

Watch points:

Move your leg around until you feel the stretch


Elizabeth Hufton

Written by Elizabeth Hufton | 95 articles | View profile

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