I. Why Strong Glutes?
II. Gluteus Exercises
I. Why Strong Glutes for runners (and other athletes)? Because...
Work up to 2 X 12 repetitions of at least three of the six strengthening exercises below, three times a week. (If unable to perform 2 X 10 single exercises, begin with less. Use the proper form to target the appropriate muscle groups than to perform all repetitions.)
II. Gluteus Exercises
I. Why Strong Glutes for runners (and other athletes)? Because...
- The gluteal muscles (buttocks), often called the powerhouse muscles of running, are essential to the running motion, helping to propel the body forward, helping the hip extend and lift the thigh off the ground, and keeping the body stable…..
- While essential to running, the gluteals are not as active as the hamstrings, quadriceps, and calves in daily activities
- Weak hips have been linked to injuries ranging from Achilles tendonitis (Smith et al., Medicine & Science in Sports & Exercise, 2014) as well as runner’s knee, iliotibial-band syndrome, and even shin splints.
- While strengthening gluteal muscles is important for all, women in particular should focus on them. One study on gender- and age-related differences in lower body running mechanics found that injuries related to weak gluteal muscles (patellofemoral pain syndrome, ITB syndrome, and tibial stress fractures) are twice as prevalent in women as in male runners (Phinyomark et al, PLOS One, 2014).
Work up to 2 X 12 repetitions of at least three of the six strengthening exercises below, three times a week. (If unable to perform 2 X 10 single exercises, begin with less. Use the proper form to target the appropriate muscle groups than to perform all repetitions.)
Clam Shells - with or without resistance bands. Muscles: gluteus maximus, piriformis, hip external rotators.
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One-legged bridges. Muscles: Gluteus maximus, gluteus medius, hamstrings, quadriceps.
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Side-lying leg lifts. Muscles: core, hips, gluteus medius. Hold for 2 seconds for each rep.
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Compound bird dog. Muscles: Erector spinae, obliques, rectus abdominus, gluteus maximus.
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Single leg squat. Muscles: Gluteus medius, gluteus maximus quadriceps.
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Single leg toe tap. Muscles: Gluteus, hamstrings, erector spinae (back extensors) and adductor magnus.
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Hold this single leg lunge stretch for 30 seconds after runs to stretch the gluteal muscles and adductors on each side.
Single leg lunge stretch. Muscles: adductors, quadriceps, gluteals.