Workout By Bekah Eljoundi
Your glutes consists of three major muscles: the gluteus maximus, gluteus medius, and gluteus minimus. In conjunction, these three muscles aid in the stabilization of the hip, assist in maintaining upright posture and mechanics and provide powerful extension at the hip when running. Often, distance runners have overdeveloped quads and weak glute muscles due to inexperience or poor mechanics. These imbalances may leave you injury prone, robbing you of potential gains in performance. 2 - 3 times a week, incorporate specific exercise to increase strength in this region. Try our bodyweight routine below to get started.
Clamshells - Lay on your side and prop yourself up with your forearm. Knees are bent, slightly in front of your hips and feet together. Slowly open the knees while keeping your feet together. Squeeze the glute then return to the start position. Repeat on the same side for 15 reps then switch sides.
Glute kickbacks - Start in the quadruped position. Keeping your leg bent, lift your left heel toward the ceiling flexing your foot. Squeeze your glute at the top position and return to the start position. Repeat on the same side for 15 reps then switch.
Fire Hydrants - Start in the quadruped position with hands under your shoulders and knees under the hips. Maintain a straight line in your spine. While keeping the hips squared forward lift one knee out to the side and squeeze the glute. Return to start position. Repeat on the same side for 15 reps then switch sides.
Sprinters - Start in a high lunge position, leaning forward looking at the floor. Drive the back leg forward, driving your knee up toward the ceiling and hopping up on the opposite leg with power. Return to the high lunge start position. Repeat on the same side for 10 reps. Switch sides.