Glute Strengthening Routine for Runners

Time to #recruittheglute! The following routine is made up of a series of dynamic, glute-isolating exercises. This sequence includes a variety of movements to target and strengthen each of your major glute muscless in different ways. The routine takes 10 minutes total, and can be repeated 2-3 times for a longer workout. As discussed in Recruit the Glute(s): Part Two, consistency and specificity is key to building effective glute strength, and we recommend trying to work these exercises into your training schedule at least once a week. This is not a comprehensive list of glute strengthening exercises, but rather a selection of some of our favorite glute-specific strengtheners.

As we begin strengthening our glutes, it’s important to remember to use good form. If we don’t maintain the proper body position, other muscles will take over and we won’t gain the useful running-specific glute strength we need. Remember to keep a neutral or slightly posterior pelvic tilt, with back flat and core engaged. 

Glute Strengthening Routine for Runners:

• 10 minutes for the sequence

• Recommended 1-3 times total

• Do each exercise for 40 seconds “on”, followed by 20 seconds “rest and reset”

• Equipment: Resistance band and (optional) Swiss Ball

• Follow-along video of the routine below

1. Glute bridge with heel walks

2. Side stars (1 x each side)

3. Triangle press (1 x each side)

4. Runner’s march with band

5. Side to side band walk

6. Standing clamshells with band (alternating legs)

7. Side-45 with band (1 x each side)

*BONUS: Swiss Ball hamstring curls