Searching for the perfect glute exercises for runners? Well you have come to the right place. I’ve got 6 of the perfect exercises that will promote glute activation and are designed to strengthen your running stride. You can do all of these exercises at home and 3 will use a resistance hip band which you can find here.
Let’s get started!
Glute Exercises for Runners
Banded Air Squats
Do you use your gluts when squatting? Banded air squats are the perfect exercise for anyone looking to test their squat form. Simply take the band and place it a few inched below your knees. Now squat! The band will force your knees in preventing you from squatting unless you drive your knees out. This is glute activation while you squat. Now do this at least once a weak to keep them firing.
Banded Glute Bridges
Banded glute bridges are one of my go-to exercises for glute activation. They are also perfect for targeting the IT bands, the hips, and entire posterior chain. Just place the resistance band just above our knees. Start with your back on the floor and your feet on the ground towards your body. Knees in the air with your legs spread to about 45 degrees. Then tighten your gluts forcing your hips in the air while keeping your knees pushed out slightly on the band. Release and then repeat. You can hold the up position for a great burn.
Not to be confused with the lateral lunge, the Cossack lunge target your adductors, quads, hamstring, and gluts by starting with a wide stance. From this position you will lower to one side while then to other while maintaining a low center of gravity across the transition. This will force you to keep a strong core engagement throughout the movement. Unlike in the video below I prefer pointing my outer toe up during the squat allowing for a deeper more upright position before the drive up. I’ll try and find a video. You can add weight to this exercise but be careful. Cossack Lunges are notorious for leaving rookies (and veterans) sore the next day.
You might as well call this the glute and IT band monster. Place the resistance band a few inches above the ankles take a stance wide enough to place tension on the bands. Then walk forward taking equal steps on each side. Then do the same backwards.
Targeting the glutes in way most other exercises cant, donkey kicks are perfect for building strength and flexibility in you leg in you rear stride while running. Starting on your hands and knees, a yoga mat or towel helps. You will then take on leg and do a controlled drive the rear of your heal in the sir while keeping a 90 degree bend at the knee. The donkey kick exercise is a classic for a reason and something you can while watching tv at home.
Single Leg Touches
Single leg toe touches are my favorite stability strength exercises you can do anywhere. You will start by standing on one leg. The bending down with a combination of the hips and the waist touching your toe with the hand opposite to the foot on the ground. So if you are standing on your right foot, you will tough your left land to your right foot. If you can’t make it to your foot, you can progress starting at your knee, ankle or shin. Again this is a great stabilizing exercise.