Most runners know that their glutes are some of the most important muscles they use to run and move them forward.
Erica Marcano, a strength and conditioning coach and the founder of The Notorious ATC, told me that this is just the beginning.
The glute max, which is the big peachy one, is your strongest hip extensor. Yes, it helps you move forward, but it also keeps you from sinking when your foot hits the ground.
The glute med and glute min that come with it help keep your pelvis steady when you only have one foot on the ground. They work together to keep your knee from bending and your hips from moving back and forth.
Fit&Well asked Marcano to share her five best glute-strengthening exercises for runners. “These exercises don’t need much equipment, so you can do them anywhere,” she says.
The routine will also work on your hip rotator muscles, in addition to your glutes. These muscles help you walk more efficiently and absorb ground reaction force better.
In addition, these exercises work more than just one muscle at a time. They also work your quads, hamstrings, calves, core, and upper body, getting your body ready to move in the best way possible.
Marcano says that you should do them as a warm-up before going for a run.
These are the exercises.
1. CARs for the hips of four-legged animals
Marcano says, “CARs stands for controlled articular rotation,” which means that they move your hip joint slowly and smoothly through its full range of motion.
A personal trainer suggests these three standing exercises to help strengthen the hips. A woman in exercise clothes, a pink vest, and black cycling shorts steps onto a small indoor step and lifts her knee. There is a wooden unit, net curtains, and an empty wall behind her.
I’m a personal trainer who helps people get stronger after an injury. These are the three exercises I think everyone should do to keep their knees healthy.
A woman on the mat lifts her leg to the side.
A personal trainer says that everyone is likely to have weak hips, get hurt, and not be able to move. She says that they are great for both mobility and stability. I like to do them while on all fours because this also works the core and shoulders.
How to do it:
For each side, do 10 to 15 reps.
Put your hands and knees on the ground, with your shoulders over your wrists and your hips over your knees. Keep your spine straight.
Put your hands and feet on the floor and tighten your core.
Slowly and carefully, bring your right knee toward your chest. Then, turn it and lift it to the right side, move it behind you, and then back to the starting position.
Do the circular movement again, but this time in the other direction.
Keep going, switching directions with each rep.
Do all the reps on one side, then switch to the other side.
Tips for form:
- Move more slowly than you want to, like your leg is going through peanut butter. You want to find the biggest range of motion that doesn’t hurt, and you don’t want to make up for it by moving any other part of your body.
- If you’re not sure if your spine is in a neutral position, do a few cat-cows to warm up. Your neutral spine is the space between cat and cow.
- If your wrists hurt when you hold a quadruped position, you can hold yourself up on your fists instead to ease the pressure.
- Don’t forget to take a breath!
2. Calf raise while doing a single-leg glute bridge
Marcano says, This is one of my favourite bridge variations for runners because it works on single-leg strength and stability and activates the soleus while extending the hip.
How to do it:
Two sets of ten to twelve reps on each side
Put your hands on the floor with your palms facing up and your knees bent. This will make it hard for your hands to help you stay stable.
At the hip and knee, bend your right leg so that it makes a 90° angle.
To lift your hips while keeping your spine straight, engage your core, squeeze your glutes, and push through your left foot.
At the top of the movement, lift your left foot’s toes and hold for three to five seconds.
Control the movements back to the beginning, then do them again on the other side.
Keep going, switching sides with each rep.
Tips for form:
- Always keep your hips square.
- Don’t bend your back or tuck your pelvis under at any point during the movement. Instead, work from your hips and keep your spine straight.
3. Side plank with knee drive
Marcano says, This exercise works on hip strength and stability while also working the obliques and moving the top leg for an extra challenge.
The way your feet are crossed means that every time you go back to the starting position, you’ll get a little extra adductor activation.
How to do it:
Three sets Five reps
Lie on your left side with your left forearm under your left shoulder and your left elbow directly under your left shoulder.
Put your right foot in front of your left foot and stagger your feet.
Lift your hips and engage your core so that your body is in a straight line.
While in this side plank position, pull your right knee toward your chest.
Stop for a moment, then slowly put your right foot back on the floor.
Do all of your reps on one side, then switch sides.
Tips for form:
- If you can’t hold the side plank position for the whole set, take a break in the middle by lowering your hips to the floor.
- Make sure you aren’t putting too much weight on your shoulder; your bottom hip and core should be working hard.
4. Walk with a lateral band
Marcano says, These are a rehab favourite for runners, and for good reason. Strengthening the hips in this side-to-side movement can make your gait better and stop patterns of compensation that can cause injury and fatigue.
How to do it:
Three sets of five reps in each direction
Stand with your feet hip-width apart and a resistance band just above your knees.
To get into a mini squat, which is also called an athletic stance, push your hips back and bend your knees. This will put light tension on the band.
While keeping your athletic stance, take a step to the side to put more tension on the band while your legs are apart.
Do this five times in one direction, then five times in the other direction, until you are back where you started.
Tips for filling out forms:
- As you move from side to side, stay low.
- Be aware of where your feet are. During the whole drill, make sure your toes stay facing forward and you move sideways in a straight line.
- When you change directions, don’t turn around. Only stand up between sets.
5. High knee drive to reverse lunge
This exercise includes a single-leg balance and runner’s arms, says Marcano. It also has a triple extension to help you get stronger and more stable.
How to do it:
Sets: 2 Reps: 8 on each side
From a kneeling position, move your left foot forward so that your right knee is on the floor under your right hip and your left knee is bent at a 90° angle and is directly above your left foot.
To stand up, push through your left foot and lift your right knee up to the height of your hip.
Take a break for a second.
With control, go back to the starting position.
Do all of the reps on one side before switching legs.
Tips for form:
- At first, the balance at the top can be hard, so take your time and focus on control.
- If your knees are sensitive, use a towel or fold your mat in half to give your grounded knee more support.
- Stop for a second at the top of the movement to make sure you are in control. You should never feel like you’re falling back into your lunge.
- To make it even harder, you can move from a single-leg stance to a calf raise and hold your end position there, standing on your toes.
About our pro
Erica Marcano
Erica Marcano is a performance coach and athletic trainer who has worked in the field for 20 years. She has worked in a lot of different places, such as schools, college and professional sports, outpatient sports rehab, and small health and wellness studios. She started her business, The Notorious ATC, in 2020.
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