5 Glute Exercises For Runners

Try these top moves to tone your butt and boost your running

There’s more to working out your behind than looking great in skinny jeans (although that’s a plus). Try these five quick glute exercises for runners and you’ll not only tone up your tush, but also put some power into your run and help to avoid injury while you’re at it.

For this workout you’ll need a workout step, stability ball (Swiss ball) and a resistance band.

1. Sumo squats

glute exercises for runners Eddie Macdonald/Women's Running UK

 

Areas trained glutes, quadriceps and adductors (inner thighs)

Why do it?

This multi-functional exercise is a great way to target all the muscles in your lower body.

Technique

  • Stand with your feet a shoulder-width apart.
  • Bend your knees to perform a squat (1).
  • Lift back up to the starting position, then lift your left leg and perform a side kick (2, 3).
  • Place your left foot back on the floor, repeat the squat and then perform the side kick with your right leg.
  • Alternate between left and right.

Be safe

Keep your back straight and focus on one point in front of you.

2. Step glute lifts

glute exercises for runners Eddie Macdonald/ Women's Running UK

 

Areas trained glutes and erector spinae (lower back)

Why do it?

Lying on a bench isolates the muscles in your bottom, which makes the exercise more effective.

Technique

  • Lie with your upper body and hips on a step or bench.
  • Hold onto the bench with both hands (1).
  • Keeping your knees bent, push both legs up to the ceiling (2).
  • Lower with control.

Be safe

Contract your stomach and lower back muscles for stability. If you find the exercise too hard, perform it with one leg at a time.

 

3. Stability ball bridge

glute exercises for runners Eddie Macdonald/Women's Running UK

 

Areas trained glutes, hamstrings and transversus abdominis (deep stomach muscles)

Why do it?

The instability of the ball allows you to activate more muscle fibres, giving greater results.

Technique

  • Lie with your head and shoulders on a stability ball, and cross your arms over your chest.
  • Keep a straight line between your knees, hips and shoulders (1).
  • Lower your bottom to the floor, without allowing the ball to roll (2).
  • Lift back up to the starting position.

Be safe

Pull your tummy muscles tight to help with balance.

 

4. Single-leg rotating squats

glute exercises for runners Eddie Macdonald/Women's Running UK

 

Areas trained glutes, quadriceps and transversus abdominis (deep stomach muscles)

Why do it?

This is a challenging but effective exercise that tests your ability to control your core and bottom muscles through a range of motion.

Technique

  • Stand on your right leg and bend your left knee.
  • Keep your elbows tucked into your sides, with your palms together (1).
  • Bend your right knee and rotate your upper body towards the right, ensuring your knees don’t move out of alignment (2).
  • Rotate back to the centre and return to the standing position.
  • Complete one set on the right before changing over to the left.

Be safe

Focus on keeping alignment through your standing leg.

 

5. Resistance band glute lift

glute exercises for runners Eddie Macdonald/Women's Running UK

 

Areas trained glutes and transversus abdominis

Why do it?

Adding resistance makes your muscles work harder, increasing the toning effect.

Technique

  • Tie a resistance band around your right ankle, then stand in a split stance, with your left leg in front of your right.
  • Place the resistance band underneath your left foot and hold the end in your left hand (1).
  • Bend your right knee slightly and push your leg up and back (2).
  • Slowly bring your leg forwards.
  • Complete one set on the right before changing over to the left.

Be safe

Ensure you have tension in the band throughout the move.

 

Words: Anne-Marie Lategan. Photos: Eddie Macdonald. Model: Danielle Holbrook


Elizabeth Hufton

Written by Elizabeth Hufton | 92 articles | View profile

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