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Here are 6 great glute exercises to add to you can easily add to your weekly regimen.
As a runner, your glutes are your primary drivers for forward motion, power, running efficiency and form. Composed of three different muscles, they help propel you forward and keep you on pace. But when they’re weak, your whole running system suffers.
While there isn’t a clear percentage of the number of runners who suffer from weak glutes, it’s a pretty common issue. A sedentary job with lots of sitting is often the main culprit. Why? Because sitting in a chair all day atrophies your glute muscles—basically telling them they aren’t needed.
So imagine what happens when you head out for a run straight from your desk? Yep, system confusion. Your body isn’t sure what to do or how. That’s why regular, consistent glute strength training is just as important as a warmup before a run; it keeps you strong and injury-resistant.
Here are my 6 favorite glute exercises to add to your weekly regimen.
This move activated your hips and glutes, key stabilizers for running. To do lateral band walks, place a resistance band just above your knees, bend your knees slightly and step side to side while maintaining tension in the band. Move slowly and with control. These should not be done quickly.
Perform two to three sets of eight to 10 in both directions.
I love these because they’re simple and effective. And step ups mimic the push-off in running and help improve your hill climbing speed and ability.
I do them either on my front stoop or my basement stairs, but you can really use anything stable: a bench, a wooden box, a sturdy chair. Simply step up and drive through your stepped-up leg to lift your whole body. Added bonus points for coming all the way up to a marching position before you step back down and start again.
Perform two to three sets of 10-plus per side. (In one training cycle I got up to around 45 of these per leg; excessive, but fun?!)
These target your glutes and your quads all while helping you to improve your balance. Place one foot on a bench, couch or low chair behind you. Lower your back knee toward the ground as you maintain a strong foundation with your front foot.
Focus on driving through the heel of your front leg to stand tall again. Take care to keep your knee tracking over your foot (don’t roll to either side). It’s not easy, and takes some practice before it feels natural.
Perform two to three sets of eight to 10 per side.
This classic exercise supports the glute medius. And since your glute medius helps to stabilize your hips, this one is really important (and even more important for postpartum women with pelvic instability!).
Lie down on one side with your knees bent (and stacked) and feet together. Open your top knee as if you’re opening a book with your legs, and keep your feet pressed together. Slowly open and slowly close. The goal is not to see how wide you can open your top leg, but simply that you’re targeting the right muscles and moving in a controlled fashion.
Do two to three sets of about 15 per side.
For these all-star bridges (also good for postpartum moms!), lie on your back with your knees bent and parallel to one another, your feet firmly planted. Slowly lift one leg into the air, and press through your heel (the one that’s still on the floor) to lift your foot and hips up. Squeeze your glutes at the top and hold for a breath or two. Slowly lower back down to start again. The key with this is to move slowly and feel the work in your posterior chain. This will improve your off-the-ground power.
Do two to three sets of 10 to 12 reps per side.
They’re a tried and true favorite for good reason: they build all-around, balanced leg strength.
Start with your legs about shoulder width apart (or a bit wider) with your toes pointed slightly out. Sit back as if you are sitting into a chair with your check and arms lifted, weight driving down into the ground through your feet. Ensure your knees track over your feet. Only go as low as you can without your tailbone curling under. Rise back to standing with a tall chest to start again.
Perform two to three sets of about 15 to 20.
Want even more insight about how to train your glutes, check out this Strengthen Your Glutes video.
Contributing editor Ashley Arnold is the director of brand at Fleet Feet and an ultrarunner who lives in Missoula, Montana, with her husband and two young children. She tells stories through video, words and photos, and is most at home running trails, adventuring in wild places with her family and sipping coffee while eating cake.
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