The modified glute bridge is an excellent starting point for runners who are new to glute strengthening or returning from injury. It targets the gluteus maximus and helps build the foundational hip strength needed for running.
How to Perform the Modified Glute Bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold briefly at the top, then lower with control.
Key Points
- Squeeze your glutes at the top, do not push through your lower back
- Keep your core engaged to prevent your back from arching
- Lower slowly, do not just drop your hips
- Aim for 3 sets of 15 repetitions, progressing to single leg bridges when ready
