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4 Must-Do GLUTE Exercises That TRANSFORMED My RUNNING (No Equipment)

4 Must-Do GLUTE Exercises That TRANSFORMED My RUNNING (No Equipment) Glute exercises for runners. In this video I want to show you four of my favourite glute strength exercises, each of which requires no equipment. These are perfect for any runners who want to do glute strengthening exercises at home.

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The glute exercises I’ve chosen for this runners glute workout video are a mix of floor-based exercises and functional glute exercises in a weight-bearing position. This combination helps you to initially learn how to engage your glutes, through isolation exercises, then helps your body build running specific strength through more functional exercises.

1 - BENT KNEE SIDE PLANK

The bent knee side plank is a great example of any exercise which strengthens both sets of glutes at once! Your bottom leg will be using your glutes to abduct the hip and drive the knee into the ground, while your top leg will be using your butt muscles to abduct your hip in lifting your leg to the horizontal position.

Aim for 2 sets of 10 x 10 second holds on each side

2 - GLUTE BRIDGES

This is a classic gluteal strengthening exercise, however lots of runners actually perform their glute bridges incorrectly. Follow the tips in this video to learn how better to target your butt muscles with a bridge exercise, rather than allowing your hamstrings or lower back to dominate the movement.

Aim for 10 x 10 second holds with the glute bridge.


3 - REVERSE LUNGES

This is a great lunge variation for runners as it protects the knee, particularly the patellofemoral joint (knee cap). Runners with a history of runners knee should consider this as a great leg strengthening exercise, and not just one for the glutes!

Aim for 3 sets of 15 on each leg


4 - RUNNER'S ARABESQUE

This arabesque variation is the most challenging of these four glute exercises for runners. Once you've mastered the glute activation exercises at the start of this collection, practising this single-leg exercise will certainly improve your balance and stability, while training your glutes to control movement at the hips... which is exactly what us runners need.

Aim for 3 sets of 15 on each leg

Good luck with these glute exercises for runners.

Do let me know in the comments if you have any questions.


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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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