Bum Exercises
Alright, runners, let’s talk about something that might be holding you back from hitting your best stride—your glutes. Yes, your backside, your bottom, your powerhouse.
Strong glutes are the secret weapon of every efficient runner, and if yours are weak, you might be experiencing what I like to call “bendy legs”—a wobbly, unstable stride that drains your energy and increases your risk of injury. But don’t worry, because today, we’re fixing that.
So why do strong glutes matter? Well, for one, they’re the biggest muscle group in your body, and their main job is stabilizing your hips and propelling you forward. If they aren’t firing properly, your body recruits other muscles to compensate—like your hamstrings, calves, and even your lower back.
This overcompensation can lead to poor running form, knee pain, and even injuries like IT band syndrome. Dr. Jordan Metzl, a sports medicine physician, emphasizes that weak glutes contribute to common running injuries, from shin splints to runner’s knee.
That’s why top athletes make glute training a non-negotiable part of their routine.
Glute Exercises
Alright, let’s get to the exercises. First up, we have the classic glute bridge. Lie on your back, feet flat on the floor, and lift your hips towards the ceiling. The key here is to squeeze your glutes at the top—don’t let your lower back take over. This move strengthens the gluteus maximus, which is crucial for powerful strides.
Next, we’ve got the single-leg deadlift. Stand tall, shift your weight to one foot, and hinge at the hips while extending your other leg behind you. This one is a balance challenge, but it seriously strengthens the gluteus medius—the muscle responsible for keeping your legs stable when you run. If you’ve ever felt like your knees cave inwards or your stride feels off, this exercise is for you.
Then, we have the step-up. Find a sturdy bench or box, step up with one leg, and drive through your heel to lift your body up. This mimics the motion of running and builds unilateral strength, meaning both sides of your body get equal attention. According to Dr. Chris Powers, a leading expert in biomechanics, weak glutes are a major culprit in knee pain, and strengthening them with moves like this can help prevent issues down the line.
Don’t forget the clamshell. Lie on your side, bend your knees, and open your legs like a clamshell. It might look easy, but trust me, after a few reps, you’ll feel the burn. This exercise strengthens your hip stabilizers, which are essential for keeping your legs aligned and preventing that dreaded “bendy leg” look.
And finally, if you really want to take things up a notch, kettlebell swings. These not only strengthen your glutes but also improve your running power and endurance. It’s all about explosive movement—hinge at your hips, swing the kettlebell up, and squeeze your glutes at the top. Get this move right, and you’ll be running stronger in no time.
Perfect Posterior and Performance.
Now, here’s the thing—glute training isn’t just about looking good in your running shorts (though that’s a nice bonus). It’s about improving your performance and protecting yourself from injury.
Whether you’re a casual jogger or training for a marathon, making these exercises part of your routine will help you run stronger, faster, and longer.
And if you want to see these moves in action, make sure to follow me on YouTube at The Lazy Athlete. I’ve got plenty more tips to help you train smarter, not harder. So get those glutes firing, and I’ll see you out on the road.
Steve
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