4 Tested Running Exercise to Strengthen Glutes and Legs

Elevate your running game with these essential strength running exercise designed to strengthen your glutes. Discover how to enhance power, stability, and endurance for improved running performance. Join us as we explore expert-recommended exercises to take your runs to the next level.

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Barbell hip thrusts

Barbell hip thrusts primarily target the gluteus maximus, the largest muscle in the gluteal group. By performing this exercise, you can generate more power and improve hip stability during your running strides. To perform barbell hip thrusts, you will need a barbell and a bench. Start by sitting on the ground with your back against the bench, barbell resting across your hips.

Push through your heels, raising your hips until your body forms a straight line from your knees to your shoulders. Lower the barbell back to the starting position and repeat for the desired number of repetitions. Remember to maintain proper form and engage your glute muscles throughout the running exercise.

Dumbbell split stance RDLs

Dumbbell split stance Romanian deadlifts (RDLs) are excellent for enhancing single-leg stability and strengthening the hamstrings, glutes, and lower back muscles. These muscles play a crucial role in maintaining proper alignment and preventing injuries during running.

To perform this type of running exercise, stand with one foot forward and the other foot positioned slightly back. Hold a dumbbell in each hand, keeping them close to your body. Hinge forward at the hips while keeping your back straight and the dumbbells close to your legs. Lower the dumbbells until you feel a stretch in your hamstrings, then return to the starting position. Perform the exercise on both sides to ensure balanced development.

Banded split squats

Banded split squats are an effective exercise for engaging the glutes and quadriceps while improving stability and balance. The addition of resistance bands provides constant tension, making the muscles work harder. To perform banded split squats, start by placing one foot forward and the other foot positioned back on a bench or step.

Secure a resistance band around your hips, holding the ends of the band in each hand. Lower your body into a lunge position, keeping your front knee aligned with your ankle and your back knee hovering just above the ground. Push through your front foot to return to the starting position. Repeat the exercise on both sides.

Banded lateral raise

The banded lateral raise is a targeted running exercise that strengthens the hip abductors, essential muscles for maintaining proper hip alignment and stability during your run. These muscles support your body during lateral movements, which are crucial for efficient running form and injury prevention.

To perform the banded lateral raise, loop a resistance band above your knees. Stand with your feet shoulder-width apart and a slight bend in your knees. Maintain tension on the band as you step laterally to one side, then return your other foot to meet the starting position. Repeat on the opposite leg, keeping your knees aligned with your toes throughout the movement.

Conclusion

Incorporating this targeted running exercise into your training plan can significantly improve your performance and minimize injury risk. Remember to start gradually, prioritize proper form, and listen to your body for optimal results.

By dedicating time to strength training that focuses on your glutes and other key muscle groups, you’ll unlock a smoother, more powerful running experience.  Ready to hit the trails and conquer your fitness goals? Download the ExoTrails app today and discover a world of incredible running paths waiting to be explored!