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.
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:
Watch points:
Move your hips around until you find the position that stretches the most.
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:
Watch points:
If you find it too hard, place your knee or thigh on the ball instead of your lower leg.
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:
Watch points:
Move your leg around until you feel the stretch
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