• Skip to content
  • Skip to primary sidebar

Race Pace Jess

Header Right

  • Home
  • About
    • Disclosure
  • Running Tips
  • Run Coaching
    • Race Pace Personal Records
  • Other Services
    • Press

Nov 15, 2016
Running Tips· Workouts

4 Advanced Glute Exercises For Runners

advanced-glute-exercises-for-runners

Take your standard glute exercises up a notch with these advanced variations.

  1. Reverse lunges with rotation
  2. Bent knee single leg deadlift
  3. Straight leg clamshells
  4. Single leg squat with leg reach

reverse-lunge-with-rotation-left

Reverse Lunge with Rotation: Start standing with both feet together. Step one leg back and bend both knees to 90 degrees. Extend arms straight out in front and rotate towards the front knee. Bring the back leg forward to meet the front leg as you rotate your torso back to center.

bent-knee-single-leg-deadlift

Bent Knee Single Leg Deadlift: Start by standing on one leg. Take a medium-sized bend in your standing leg. Hinging forward at the hips with a flat back, engage your abdominal muscles and reach towards the ground with both hands. Use your abdominal muscles to come back up to a standing position.

straight-leg-clamshells

Straight Leg Clamshells: Lie on your side with your hips stacked and abdominals engaged. Bend both legs towards your chest at 90 degrees. Extend your top leg out in front of you, keeping it inline with the bottom knee. Turn your foot so that your heel points up and your toes are pointed toward the ground. Lift your straight top leg up about 4 inches, then return it to the starting point.

single-leg-squat-with-lateral-leg-reach

Single Leg Squat with Leg Reach: Start by standing on one leg. Bend the standing knee to perform a single leg squat. As you do this, extend the resting leg out to the side of your body with a straight leg. Tap your toes on the ground. Press through the heel on the standing leg to come back up to a fully upright, standing position.

Include all of these exercise in your next strength training workout or incorporate one or two of them. Each exercise (except the clamshells) will not only strengthen your glutes, but will also challenge your stability by firing up all those little stabilizer muscles in your feet and ankles.

Share3
Pin73
Tweet
76 Shares

2 Comments

Don’t miss out

Join 600 other Runners just like you!

« Recipe: Runner’s Recovery Bowl
30-Minute Running Workouts to Do When You’re Busy »

Reader Interactions

Comments

  1. Allana Williams says

    August 22, 2018 at 7:20 pm

    Wow! These are great exercises! I love to tone my glutes!

    Reply

Trackbacks

  1. Run Plant Based — Wine Party & Tapering for the List says:
    November 20, 2016 at 11:17 pm

    […] Jess shows us great glute exercises for runners. […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

Primary Sidebar

I'm Jess Underhill, a certified run coach and freelance fitness writer. I experienced my first runner’s high when I was 13 and it had a profound impact on how I saw myself and this world. My mission in life is to help people chase down their personal bests and crush their goals so that they too, can change their perceptions. Read More…

Let’s Connect

Join Race Pace Run Club

Subscribe to get tips and connect with runners just like you!

Follow on Instagram

Categories

Become a smarter runner and achieve goals that set your heart on fire

  • Home
  • About
  • Running Tips
  • Run Coaching
  • Other Services

Copyright © 2023 · Cultivate Theme theme by Restored 316