Runners often want to run and do nothing else, a decision that leads them down a path toward injury. If your goal is to stay healthy as a runner, then glute training is essential.
Why is glute training for runners so important? The glutes are the largest muscles in the body, responsible for extending the hip and maintaining hip stability. Specifically, they consist of three individual muscles: the gluteus maximus, gluteus medius and gluteus minimus.
If the glutes are not working properly collectively, the body compensates. Compensations can lead down a road to injury, particularly in the lower back, knees and ankles.
Poorly functioning glutes reduce hip extension, which limits stride form and power. Also, poor stability causes the pelvis to drop when striding, which can cause shin splints, overpronation, IT Band syndrome, chondromalacia and patellofemoral knee pain.
So to put it mildly, you need to train your glutes and you need to do so as soon as possible.
Serious runners should train their glutes weekly. Ideally, runners should perform the exercises below 2 or 3 times per week for maximum benefit.
Here are the top 6 glute exercises for runners.
1. Front Plank With Hip Extension
2. Side Plank With Abduction
3. Single-Leg Squat
4. Side Plank Clamshell
5. Stork Squat
6. Single-Leg Squat With Abduction