As a runner, having strong glutes and proper glute activation is essential for performing at your highest potential. The glutes are one of the largest muscle groups in the body and play a significant role in running mechanics. Providing power and stability to the lower body. The glutes help to extend the hip, maintain proper alignment of the pelvis and lower limb, and absorb shock during foot strike. And while weighted exercises such as squats and deadlifts are effective for developing glute strength. Bodyweight exercises can also be a valuable addition to any runner’s training routine. In this post, we will explore some of the best bodyweight glute exercises for runners, including video tutorials for each movement, how they target the glutes and the benefits they offer for improving your running performance.
The Best Bodyweight Glute Exercises for Runners
Deficit Reverse Lunges
One of the favorite exercises of the USA Trail Team to simulate vert. You can check out their three minute mountain legs program here. Reverse lunges off an elevated surface, “deficit reverse lunges” target the glutes by requiring them to work eccentrically (lengthening under tension) as you step back and lower down, and then concentrically (shortening under tension) as you push back up to the starting position. This exercise can be beneficial for runners as it helps to improve glute strength and stability, which can translate into better running form and efficiency. But is especially useful for trail runners training in flatter areas.
Glute Bridges
Glute bridges, AKA booty builders on Instagram, are incredibly effective at targeting the glutes by isolating them and putting them under tension as you lift your hips off the ground. This exercise can be beneficial for runners as it helps to improve not only glute strength, but also glute activation. Which can lead to better running mechanics and reduced risk of injury. If you suffer from “inactive glutes”, this is a great exercise for you.
Single Leg Glute Bridges
Very few exercises help improve your running leg kick the way this movement will. Single leg glute bridges target the glutes in a similar way as regular glute bridges, but with an added challenge of balancing on one leg. The single leg glute bridge can be beneficial for runners as it helps to improve single-leg stability, which is important for running, and can also help to correct any muscle imbalances. While also offering the advantage of building muscle endurance as you start to build up to larger sets.
Single Leg Toe Touches
If you’re someone that considers themselves uncoordinated or injury prone, then this may be the perfect exercise for you. Single leg toe touches target the glutes by requiring them to work eccentrically as you hinge at the hips and lower down, and then concentrically as you return to the starting position. This exercise requires a lot of balance and recruits a ton of stabilizer muscles. And can help runners improve hip mobility and stability, which can lead to better running form. While reducing the risk of injury by strengthening the lower stabilizing muscles.
Donkey Kicks
The next best thing to single leg glute bridges for improving your running kick. Donkey kicks target the glutes by isolating them and putting them under tension as you lift your leg up behind you. This move helps to improve glute strength and activation, while helping build range of motion in the hips. Donkey kicks are known to promote better running mechanics and help reduce risk of injury in the hips.
Fire Hydrants
This is one exercise that every runner should be doing at least once a week. Fire hydrants target the glutes by requiring them to work eccentrically as you lift your leg out to the side, and then concentrically as you return to the starting position. This exercise is not meant ot be done in large sets, 3-4 sets of 10 on each side, a couple times a week is perfect. These can be great for runners as it helps improve both hip mobility and stability. And I’ve found that fire hydrants really help with reducing band fatigue at higher miles.
Clamshells
Clamshells target the glutes, and even more specifically the gluteus medius. Which is an important stabilizing muscle for runners. And is especially important for trail runners doing a lot of incline and decline. The clamshell exercise helps runners improve hip stability, and can help improve your ability to sustain your running form for longer. While helping reduce the risk of injury.
Frog Pumps
Frog pumps are an often overlooked exercise. Targeting the glutes by isolating them and putting them under tension as you lift your hips off the ground in a frog-like glute bridge position. This exercise can be beneficial for people with weak glute activation. And will really engage the butt. By “activating” the glutes and engaging them while running, will help improve strength, endurance, and running economy.
Step Ups
Step ups effectively target the glutes by having them work eccentrically as you lower down, and then concentrically as you push back up to the starting position. Step ups are great for runners as they help to improve single-leg stability, strength, and most importantly stabilization. Like most unilateral movements, these are going to force you to engage muscles you don’t typically. Which is important for running, and can also help to correct any muscle imbalances.
Walking Lunges
Walking lunges are one of the most effective bodyweight exercises you can do to target your glutes. Walking lunges require the glutes to work eccentrically as you step forward and lower down, and then concentrically as you push back up to the starting position. They can be very beneficial for runners as it helps to improve glute strength and endurance. While also improving both up and downhill running and injury persistence.
Closing Thoughts
If you’re looking to improve your running form, increase your power output, and enhance your overall stability and balance. Then incorporating movements from this list of the best bodyweight glute exercises for runners is going to give you a lot of bang for your buck. While also lowering your risk of injury by reducing the likelihood of compensatory movements and overuse of other muscles. As well as by improving the alignment and stability of the lower body. With a wide variety of options, these are some of the best bodyweight glute exercises to choose from. Providing no shortage of options to keep your workouts interesting and challenging. So, whether you’re a beginner or an experienced runner, adding these exercises to your routine can help take your running to the next level.
Give them a try and as always, if you feel I left out any great movement let me know in the comments below. And I’ll make sure to give them a review and add them to the list giving you credit!