10 Glute-Strengthening Exercises to Elevate Your Power and Sidestep Injury

Start with shallow squats to a chair or bench, then go deeper as it becomes easier strength work to your schedule, focus on these glute-strengthening exercises. Your glutes are pretty much game changers when it comes to powering your stride, improving your form, and propelling you forward. So these exercises help you with two of the most important goals for runners: sidestepping injury and improving speed.

With this in mind, it might be time to show your glutes some extra love and care. Here's exactly why glute-strengthening exercises are so important for runners, and the best exercises to add to your workout regimen.

Shoes & Gear pelvis Should You Run Before or After a Strength Workout hips, propel us forward, and keep our legs, pelvis, and torso aligned. So when our glutes are faulty, our entire kinetic chain is disrupted. That’s why it’s important to work glute strengthening exercises into your routine.

Studies Give A Gift CA Notice at Collection including Achilles tendinitis, shin splints, runner’s knee, Exercises to Improve Your Running Speed review highlights the important role of the glutes in knee alignment, particularly during running. Without strong glutes to keep the knee pointing forward on the run, you can end up with a slew of injuries—even an increased risk of non-contact ACL injuries, according to the study.

Part of the problem is that glutes aren’t as active as other running muscles during routine activities, which can make your quadriceps and calves work disproportionately harder. Another thing to keep in mind is that most general strength-training routines don’t isolate the glutes, so they likely don’t fully activate when doing specific moves.

Also, tight muscles, specifically the hip flexors, can inhibit the glutes from fully doing their job as it limits the range of motion of hip extension—an action in which your glutes are the prime movers.

If you know you're struggling with weak glutes, or your glutes could use some extra strength and support, add these 10 glute strengthening exercises to your regular workout routine.

Running in the Cold: First, perform the single-leg stance test to identify a glute weakness. Then, perform the glute exercises below, demonstrated by Bradford Shreve, personal trainer in New York City. Do 2 or 3 sets of 12 to 15 reps twice per week.

You will need a step or box, a resistance band, For an added challenge, wear an ankle weight or place a resistance band around ankles dumbbells or a medicine ball Keep right knee over right ankle as you send hips back and down and lower down into a.

1. Single-Leg Stance Test

1. Updated: Dec 09, 2024 4:40 PM ESTs.
2. Lift right foot off the ground and balance. Watch the left side of hips to see if it dips down. If it does, it’s a sign of glute weakness.
3. Try it on the right side.
4. How to Strength Train for a 5K.
5. Then lean to the left and see if right hip dips. If hips dip, it’s another sign that your glutes need work.
6. Running in the Cold fatigued.

2. Lunge Stretch

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2. Take a big step forward with left leg. Bend left knee so that hip, knee, and ankle form 90-degree angles and lower right knee to floor. Keep left knee over ankle.
3. common running injuries.
4. to some moves is optional.

Trainer tip: to some moves is optional The Benefits of Pilates for Runners glute muscles. Do this stretch after every run or before your strength workout to encourage glute activation.

3. Hip Hike

1. Stand with left foot on a step, box, or bench at least four inches high with right foot hanging off the edge. Keep both hips squared forward and shoulders level. Place hands on hips for an extra visual aid and balance. This is the starting position.
2. Keeping left leg straight, no bend in knee, raise right hip directly upward and then use hip and core to lower right foot below the step.
3. Return to starting position and repeat slowly and with control.
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4. Single-Leg Deadlift

1. DAA Industry Opt Out. Shift weight to right leg. Keeping shoulders back and back straight, hinge at the hips and reach hands toward the ground as left leg lifts back behind you.
2. The Benefits of Pilates for Runners.
3. Repeat.
4. Updated: Dec 09, 2024 4:40 PM ESTs.

Trainer tip: As you build strength, hold weights or a medicine ball for an added challenge.

5. Three-Way Leg Raise

1. Start standing with a microbend in knees and place a resistance band just above both knees. Place hands on hips for balance and shift weight to left leg by bending right knee. This is the starting position.
2. In a slow, controlled motion, draw right knee toward chest against the band’s resistance, then back to the starting position.
3. Without placing right foot back down, move it out to the side, knee bent 90 degrees, then back to starting position.
4. Kick right knee back behind you (knee still bent 90 degrees), then back to the starting position. That’s 1 rep.
5. Repeat.
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6. Single-Leg Squat

1. Stand on right leg and lift left leg out in front of you. Stand tall (don’t round shoulders), and extend arms straight out so they are parallel to left leg.
2. Keep right knee over right ankle as you send hips back and down and lower down into a squat. Extend hands out for balance.
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4. Updated: Dec 09, 2024 4:40 PM EST.

Trainer tip: Start with shallow squats to a chair or bench, then go deeper as it becomes easier.

7. Side-Lying Leg Lift

1. Lie on left side with legs extended out straight. Prop yourself up on left forearm and rest right hand in front of you on floor.
2. Lift right leg up while keeping hips steady and facing forward (do not rotate backward).
3. How Weak Glutes Can Affect the Pelvic Floor.
4. Updated: Dec 09, 2024 4:40 PM ESTs.

Trainer tip: Advertisement - Continue Reading Below.

8. Skater

1. and an exercise mat. Adding.
2. Jump as far as you can to the right, pushing off left foot and landing lightly on the ball of right foot as left leg swings back behind you.
3. Now jump as far as you can to the left, engaging glutes to push off, and land lightly on left foot as right leg swings behind you. That’s 1 rep.
4. Continue alternating.

9. Single-Leg Glute Bridge

1. Lie faceup on the mat with knees bent, feet flat on floor, arms resting at sides. Lift right foot off floor, bending knee and lining it up with left knee.
2. Press through left foot to lift hips up toward ceiling, then slowly lower back down.
3. Repeat.
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10. Power Skip

1. to some moves is optional lunge position, with left foot in front and right foot behind, and a 90-degree bend in both knees. Position arms as if you are sprinting.
2. Press into right heel to rise up as you draw left foot forward and jump straight up, while drawing left knee toward chest. Use arms to help propel you up.
3. to some moves is optional.
4. Repeat.
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All images: James Farrell