Running-Specific Glute and Outer Hip Strengthening Exercises To Significantly Improve Your Running Power and Pace

 

running performance

Hello Runners,

In my last post, I discussed some exercises that you can perform in start improving your glute and outer hip strength, which can help you improve running performance and minimize the risk of injury.

These exercises are a great place to start, especially if your glutes and outer hip muscles are weak. In order to continue to benefit, and better translate this strength to running performance, it is important to perform glute and outer hip strengthening exercises that are more running specific. However, I would not incorporate these until you have performed the exercises in the last post on a consistent basis for at least two to three months.

Once you have done so, you may want to perform the assessments I discussed in a previous post to reassess your glute and outer hip strength. If you are reasonably stable while performing these assessments, then let’s focus on more running-specific exercise to really help your running performance!

Running Specific Strengthening Exercises To Improve Running Performance

I would classify these exercises as more running-specific because they are primarily single-leg exercises or exercises in which you are more in a running positon. The exception would be the first exercise, which is still very challenging and great for improving your running power.

Glute Squats (or Chair of Death)

Regular squats tend to focus on strengthening the quadriceps muscles. A variation is the glute squat, which forces increased utilization of the glute muscles. This exercise can will help improve your power when you run, which can translate into a faster running pace. Here’s how to perform the glute squat, or chair of death:

  • Use a wooden dowel, yardstick, broomstick or pipe so that it is touching your tailbone, your back, and the middle of your head
  • Stand facing a chair with the front of your knees touching the chair
  • Squat down, hinging from your hip, moving your butt backwards, like you are hovering over a toilet
  • Make sure the object you are holding behind you does not come off the back of your body
  • It’s okay to lean the trunk forward until you develop stronger glutes and can have your torso more upright
  • The goal is to squat down far enough so that your thighs are parallel with the ground
  • Perform 3 sets of 10 repetitions

 

chair of death

 

 

 

 

 

 

From Jay Dicharry “Anatomy for Runners”

 

Glute Marching

In the last post I discussed glute bridge hip lifts. A progression of this exercise is glute marching. Here is how to perform glute marching:

  • With your head, shoulders, and both feet on the floor, push up into a bridge position
  • While in the up position, begin “marching” – alternating lifting each foot several inches off the ground, while keeping your pelvis steady and facing straight up
  • Perform 3 sets of 20 repetitions (10 on each leg), with a short break between sets
  • You should feel this exercise in the glutes. If not, have a partner place their hands on the front of your pelvis and push very firmly down into the ground

glute bridge marching

 

 

 

 

 

 

 

From Jay Dicharry “Anatomy for Runners”

 

Multidirectional Lunges

Lunges are another great exercise for strengthening the glutes. Lunges performed in different directions can strengthen more of the outer hip muscles as well as the glutes. Here are a series of lunges that you can perform to strengthen both the glutes and outer hip muscles:

  • Front lunge:
    • Start in a standing position with proper posture and feet together.
    • Take a step forward about half the distance that you are tall.
    • Keep upper body tall and back straight.
    • Keep knee in line with ankle not over the toe.
    • Keep foot and toes pointing straight ahead.
    • Push upward and return to the starting position.
    • Repeat with the other leg.
    • Repeat for a total of 5-10 repetitions for each leg.
  • Front V-lunge:
    • Stand in an upright position
    • Step forward at a 45 degree angle with the right foot and lunge down so that you form approximately a 90 degree angle with the upper and lower leg
    • Maintain proper posture in the upper body
    • Step back to the starting position and repeat 5-10 times on both the right and left side
  • Lunge with twist:
    • Step forward with one leg and perform a partial or half lunge, making sure the knee does not come over the toes
    • Slowly twist the upper body towards the same side as the forward leg
    • Twist the upper body back to its normal position
    • Repeat on the other side for a total of 5-10 partial lunges for each side
  • Side lunge:
    • Start in a standing position with proper posture and feet together.
    • Step about 1/3 distance as you are tall to the side.
    • Keep both feet pointing forward and lean over that knee so that the other leg is straight.
    • Push upward with the leg that you stepped to the side with and return to the starting position.
    • Repeat with the other leg.
    • Perform 5-10 repetitions for each leg.
    • Maintain proper posture throughout this exercise.
  • Back V-lunge:
    • Stand in an upright position
    • Step backward at a 45 degree angle with the right foot and lunge down so that you form approximately a 90 degree angle with the upper and lower leg
    • Maintain proper posture in the upper body
    • Perform 5-10 repetitions for each leg
  • Back lunge:
    • Start in a standing position with proper posture and feet together.
    • Take a step backward about half the distance that you are tall.
    • Position knee over the ankle.
    • Keep feet pointed straight ahead.
    • Maintain proper posture with back straight.
    • Step backward and repeat for the other leg.
    • Perform 5-10 repetitions for each leg.

Walking Lunges

A progression of the front lunge discussed above is the walking lunge. This variation will be more challenging due to it being a more dynamic movement. Start with only your body weight and then you may want to progress to adding dumbbells in each hand. When performing this exercise with dumbbells, perform no more than 6 repetitions for each leg. The purpose is to better activate the muscle fibers of the glutes, as well as quadriceps, not to develop big muscles (which would occur by performing 8-12 repetitions with weight).

  • Stand with your feet about hip-distance apart.
  • Check your posture before starting—your torso should be upright and tall, core engaged, your shoulders back and chin lifted. Look straight ahead.
  • Take a wide step forward with your right foot—plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. You may want to put your hands on your hips, or you may want to swing your arms naturally—elbows bent at 90-degrees—as you take each step.
  • Keep your core engaged and upright. Bend both knees and lower your back knee toward the floor. Stop just before it touches down. Breathe in during the lowering phase of the exercise.
  • Press firmly through your right heel and extend your right knee to rise to stand as you lift your left foot from the ground, swinging your left foot forward to plant it about two feet ahead of your right foot. Avoid leaning your torso forward from your hips as you take this step. Breathe out as you rise to stand.
  • Continue stepping forward with each lunge, alternating sides as you do. If you find yourself losing balance as you walk, pause at the top of each lunge when your feet are next to each other. Gather your balance, then continue.
  • Finish your set by bringing your back foot to meet your front foot on the final lunge.
  • If using only your body weight perform 5-10 repetitions for each leg.

Here is a video demonstration:

https://www.youtube.com/watch?v=YYWhkctnP2o

 

Split Squats

Split squats are another glute strengthening, which puts you into more of a runner’s position. To make this more difficult you can use dumbbells, but only perform up to 6 repetitions for each leg with dumbbells.

  • From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised.
  • Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up.
  • Complete 5-10 repetitions on one leg, then switch to the other.
  • Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Here is a video demonstration:

https://www.youtube.com/watch?v=SGHnCftrZkA

 

Bulgarian Squats

Once you can easily perform split squats, then progress to Bulgarian split squats, which will be challenging because you only have one foot on the ground. However, this exercise will more closely mimic running than the regular split squat.

  • Find yourself a step, bench or chair you can rest a foot on, it needs to be about knee height.
  • Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be about 1-2 feet in front of bench.
  • Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
  • Drive up through your front heel back to the starting position, again keeping your movements measured.
  • Repeat 5-10 times then switch to the other leg.

Here is a video demonstration:

https://www.youtube.com/watch?v=zlQb-Ya1YD0

 

Single-Leg Squat

The last exercise in the progression would be single-leg squats, which truly are the exercise that most mimics running. Before including this exercise be sure that you can correctly and comfortably perform the other exercises above. It’s critical to keep good form and not allow the hips, knees, or ankles to collapse inward while you are performing this exercise.

  • Stand on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent.
  • Place your hips on your hips
  • Roll your shoulder blades back and keep your back straight.
  • Keep your weight centered over the ball of your foot, your upper body erect, and your head facing forward.
  • Raise the non-supporting foot from the floor slightly.
  • Lower to a squat position, keeping the knee of the supporting leg centered over the ball of the foot. Start with shallow squats and work your way closer to the ground.
  • Repeat for 5-10 squats on each leg. Aim for three sets for each leg.

What Should You Do

Start with multidirectional lunges, glute squats (chair of death), and glute marching and perform these three days per week. Once you can correctly and comfortably perform 10 repetitions for each leg, progress to walking lunges and split squats. Once you can correctly and comfortably perform these exercises, add Bulgarian split squats and then finally single-leg squats.

Please let me know if you have any questions or if I can be of help in any way.

Please share this with anyone that you feel might benefit.

Your friend and coach,

Brian

 

References

Jay Dicharry. Anatomy for Runners. Skyhorse Publishing, New York, 2012.

https://www.verywellfit.com/how-to-do-walking-lunges-4588048

https://www.coachmag.co.uk/leg-exercises/7016/how-to-do-the-split-squat

https://www.coachmag.co.uk/leg-exercises/199/bulgarian-split-squat-instructions-form-tips-and-variations

https://www.verywellfit.com/build-balance-and-strength-with-single-leg-squats-3119147

 

 

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