In the video above I want to show you four of my favourite bodyweight exercises to help you build stronger glutes.
Each of which glute exercises require no equipment, and are therefore perfect for any runner wanting to perform a simple glute strengthening workout at home.
The running-specific glute exercises I’ve chosen for this video are a mix of floor-based exercises and functional glute exercises in a weight-bearing position.
This combination helps you to initially learn how to engage your glutes, through isolation exercises, then helps your body build running-specific strength through more functional exercises.
Four Glute Strengthening Exercises for Runners
Here are four of my favourite glute exercises for runners, along with sets and reps for each exercise. Feel free to do each exercise one by one, or as a circuit. It's up to you!
1. Bent Knee Side Plank
Develops gluteus medius and minimus activation and builds basic hip strength
The bent knee side plank is a great example of an isolation exercise which strengthens both sets of glutes at once (the raised leg and the bottom leg in contact with the ground)!
Your bottom leg will be using your glutes to abduct the hip and drive the knee into the ground, lifting your hips up into the top position of the exercise. At the same time, your top leg will be using your glute muscles to abduct your hip in lifting your leg up to the horizontal position.
Aim for 2 sets of 10 x 10 second holds on each side
2. Glute Bridges
Improves gluteus maximus activation and builds basic hip strength
This is another classic gluteal strengthening exercise. However lots of runners actually perform their glute bridges incorrectly. Follow the tips in the video above to learn how better to isolate and target your glutes with a bridge exercise, rather than allowing your hamstrings or lower back to dominate the movement.
You can even add a resistance band to further target your glutes in a bridge position.
Aim for 10 x 10 second holds with the glute bridge.
3. Reverse Lunges
Builds glute strength and hip stability
This is a great lunge variation for runners as it protects the knee, particularly the patellofemoral joint (knee cap). Runners with a history of runners knee should consider this as a great leg strengthening exercise, and not just one for the glutes!
Aim for 3 sets of 15 on each leg
4. Runner's Arabesque
Develops single leg stability, neuromuscular control and balance
This variation of an arabesque exercise is the most challenging of these four glute exercises for runners.
Once you've mastered the activation focused glutes exercises at the start of this collection, practising this single-leg exercise will certainly improve your balance and stability, while training your glutes to control movement at the hips... which is exactly what runners like you and I need.
Aim for 3 sets of 15 on each leg
Good luck with these glute exercises. I'm sure they will help you build glute strength and hip stability, to improve your running and keep you training injury free!
