Looking for 5 exercise glute workout for runners? You’ve found it!
Stop neglecting your glutes when it comes to working out. For runners, the glutes are extremely important and should get the attention they deserve.
Weak glutes can be linked to poor posture, lower back pain, knee pain, hamstrings strains, and diminished explosiveness, which is imperative when it comes to running.
Coach Brian Klepacki, a certified strength and conditioning specialist, shared a video regarding 5 exercise glute workout for runners. It was featured on Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier. Their YouTube channel has more than 1 million subscribers.
5 Exercise Glute Workout For Runners
The 5 exercise glute workout for runners are:
- Half-kneeled hip flexor stretch
- Single-leg squat hold
- Single-leg hip thrust
- Seated clam shell
- Standing hip abduction
The first in the list will get your glutes ready for action. The hip flexors are important for any runner, but since people mostly stay seated for work-related stuff, those muscles need to be awakened with the half-kneeled hip flexor stretch pumping some much-needed blood. Hold the position for 30-60 seconds on each side.
The single-leg squat won’t have you actually squatting up and down, but rather holding the position for 10 seconds on each leg (5 times on each leg).
Making use of the single-leg hip thrust will correct possible imbalances you might have on one side or the other of your lower body. Do 15-20 reps per leg with the full range of motion.
Fourth on our list of 5 exercise glute workout for runners is the seated clam shell. For this exercise, you will need a resistance band wrapped around both your knees and tight. Do it for 15-20 reps.
Lastly, lower the resistance band to your ankles, stand up and begin the abduction of your hips by kicking the leg to the side. Perform the exercise 15-20 reps on each leg as well.
And that is the entire 5 exercise glute workout for runners. If you want to see a more detailed explanation of each movement or how to do them, click on the video below.
VIDEO – 5 Exercise Glute Workout For Runners
Muscles of the glutes
Now that you’ve seen the 5 exercise glute workout for runners, further up your knowledge by understanding the muscles of the lower body.
The muscles of the leg and hip region play a vital role in human movement.
Each muscle has its own function and contributes to how you walk, run, jump and climb stairs.
The glutes, hamstrings and quadriceps are especially important because they work together to stabilize the knee joint during movement such as walking or running.
The gluteus maximus is the largest muscle in the body, and it is responsible for extending your hip joint (i.e., straightening your leg). This makes it an important muscle to strengthen when you want to improve your performance in activities that require powerful movements such as running or squatting with heavy weights.
The gluteus maximus has three parts:
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
The gluteus medius is located in the upper backside of your inner thighs and you can feel it when you try to stand on one leg.
It works with both your gluteus minimus and gluteus maximus muscles to help stabilize your pelvis during movement.
When walking or running, these muscles help keep your pelvis level—so it doesn’t tilt forward or backward as you move. This is crucial for performing everyday activities like standing up from a chair or climbing stairs!
- Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
- Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
- Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.
The gluteus maximus is a complex muscle that controls the movement of the lower body. The gluteus medius is responsible for holding the thigh in place when we are standing still, while the adductor muscles help us move our legs together or apart. When you stretch these muscle groups, it’s important not only to focus on what feels good but also understand why certain areas feel tight or sore after a workout.
Now make use of the 5 exercise glute workout for runners to develop a stronger and more functional set of glutes.