Want a strong run? Then build yourself a strong butt! Ha did I get your attention?!
It may sound funny but it’s true. To stay a healthy, happy runner–you need strong glutes! So let’s see what a runner can do to get a strong butt. And let’s see how many times I can say butt in a post!
Your backside is made up of three major muscles.
The Gluteus Maximus
The Gluteus Medius
The Gluteus Minimus
The gluteus muscles allow you to move in all directions.
- They allow you to extend the hips so your thigh gets pulled behind you.
- They let you move laterally so you can move side to side.
- And they let you rotate the hip.
So see, a nice butt isn’t just there to fill our your favorite pair of jeans!!!!
What happens when you have strong glutes?
Prevents knee pain: Strong glutes keeps your pelvis stable so it doesn’t sway from side to side. If your pelvis isn’t stable then a lot of pressure is put on your knees and ankles to compensate for the extra movement. When you have strong glutes, it prevents this extra movement which keeps your knees and ankles safe from injury.
Stops back pain: Your glutes work to stabilize the pelvis and hip joint. When they’re strong, your lower back doesn’t have to do ALL THE WORK. Because the gluteus maximus muscle attaches to the area around the base of your spine, it keeps everything stable and does all the work of rotating and moving forward. If the gluteus maximus muscle is not working properly, stress from rotational movements is instead transferred to the lumbar spine and that’s where you get lower back pain.
Increase athletic performance: Stronger glutes will improve your speed, agility, and side-to-side movements. Every time you take a step, your glutes fire up to stabilize each step. When you run, this is even more important, since the force of impact increases with each foot strike.
Time to stand up!!!
In today’s society, many of us work from a sitting position (myself included!) for long spans of time. That means our glutes are not firing up as efficiently and effectively as they should be. This makes our hip flexors get tight which could lead to injury. Especially when you’re only workout is running!
How to make your butt strong!
- Try not to sit longer than 30 minutes at a time. If you need to, set a timer to remind you to get up and move a bit. Here’s a great app or Google extension that gets you moving with a timer.
- Add some exercises that focuses on your glutes. Here are my 5 favorite ones. They just take a few minutes to do each week to keep injury far, far away…
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Favorite Glute-Strengthening Exercises!
1. Forward Lunge. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. Do this on both legs.
2. Single-Leg Glute Bridge. Lay on the floor with your feet flat and knees bent. Raise one leg off the ground, keeping it straight. Raise your hips off the ground squeezing your butt and keeping your extended leg straight. Hold for a second then return to the starting position and repeat. Do 5-10 lifts and then switch legs.
3. Clamshells. Lie on your right side. Place your right hand behind your head while placing your left hand across your body. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together. Pause at the top of the movement and slowly lower your left knee down to the starting position. Do 10-15 lifts then switch sides.
4. Single Leg Touch. Start in a standing position with your feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach your right arm as close to the floor as possible. Raise the torso while lowering the right leg. Do 10 times then switch leg and arm.
5. Good Old-Fashion Squat. Stand with your feet hip width apart and keep your back straight. Squat down to a 90-degree angle while maintaining a straight back. Try to push your butt back as far as you can and then stand back up.
All You Need is a Floor!
As you can see, these exercises don’t require anything but a floor. So try them out 3-4 times a week and watch your butt smile! 🙂
Keep your behind happy and your behind will make you a happy runner! Ha, I said butt 10 times in this post. Stay healthy my running friends!
Don’t forget to add your favorite butt exercise in the comments below for fellow runners! Sharing is Caring!