Easy Glute Exercises for Runners | Beginners Home Workout
Start building your glute strength with these easy glute exercises for runners. In this video, I’ll show you five simple glute exercises you can do at home. You won’t need any equipment, simply follow along with the video instructions!
Runners with strong glutes not only run faster and get up hills more efficiently but they also tend to have fewer injuries.
What are the ‘GLUTES’ and why are they important for runners?
Short for gluteus maximus, gluteus medius and gluteus mimimus, the ‘glutes’ play a really big role in supporting your lower back, stabilising your pelvis, and moving your legs.
These muscles of your ‘backside’ are super important for runners because not only can they generate a lot of power and help you run faster, they also support all the other leg muscles and control the stability of your pelvis. If you want to improve your running form, increase your pace or reduce your injury risk, you should be doing glute exercises.
Runners with strong, stable glutes also tend to have fewer injuries – especially around the lower back and knees.
What are the best glute exercises for runners?
There are a ton of great glute exercises runners can do! In this video, I show you 5 of my favourite exercises for beginners. If you haven’t done much glute training, start with these exercises.
Here are the five easy glute exercises for runners:
1. Floor Bridge
2. Side Lying Leg Raise
3. All Fours Leg Sweep
4. Supported Arabesque
5. Squats with Band Around Knees
How are glute exercises for runners different from other types of exercises?
Long-distance runners have unique strength training needs. Unlike many other athletes, runners don’t need brute strength or explosive power. Runners need stability and endurance. So the type of strength training exercises you do should reflect those unique needs.
As you go through the exercises in this workout and the workouts to follow, you will notice that I put a lot of emphasis on slow, controlled movement. That’s because glute exercises for runners require control. The slower and more stable you can move, the better that will translate into your running performance.
About the Author
Alina Kennedy is the founder and lead Physiotherapist behind The Runners Physio.
Alina is a physiotherapist and strength & conditioning specialist based in Adelaide, Australia. She graduated from the University of South Australia in 2011 and works as a sports physiotherapist focusing on running performance and injury rehabilitation. She has developed training and rehab methods based on years of clinical experience and up-to-date scientific evidence. Her simple but effective approach has successfully helped thousands of runners overcome repetitive injuries and get back to running faster and healthier.