Going back to work last week meant I was back to sitting in a chair all day, leaving my glutes to go to sleep for hours at a time. I came up with this workout to get the glutes firing and burning, so they will be strong for running.
This workout takes about 30 minutes, depending on how long you rest between exercises. If you have a set of handweights and stability ball that’s great, but if not I’ll share ways to do these exercises without any equipment. I also used an exercise band and a coregeous ball for bridges but other options are also available.
Please remember that I am a certified running coach, but not a physical therapist or personal trainer.
This workout starts with 2-3 minutes of foam rolling to help release some of the muscles that tend to take over when we work our glutes. I recommend rolling out the hip flexors, IT bands, hamstrings and piriformis.
Next up is spending a few minutes completing some dynamic stretches. Again, these focus on the ares around the hips: dynamic pigeon pose, dynamic hip flexor stretch, and dynamic kneeling lunge. (When I say “dynamic” it really just means slowly moving in and out of the pose rather than static stretching, or holding the pose for a set amount of time.)
Now it’s time to get those glutes firing. The workout starts with some floor exercises that are easier to ensure correct muscle activation. The bridge series includes several options: Bridges with a band around knees, with a ball between the knees, or single leg bridges. You can also just do regular bridges. Complete a total of 3 sets of 20 (including any variation of these options).
Clamshells are another great exercises for activating the glutes. Complete 20 on each side.
Finally, complete 20 donkey kicks on each leg and you should be beginning to feel a burn in your glutes.
Lunge on Step
I really like placing my front leg on a step when completing lunges. If you don’t have a workout step you can use the bottom step of a set of stairs. Weights are optional. Compete 3 sets of 20 lunges on each leg.
Hip Thrusts on Stability Ball
If you don’t have stability ball you can either do these on the floor or place your upper back on a low bench or table with you hips off. Complete 50 hip thrusts. A weight over your hips is optional.
Reverse Lunge with Knee Lift
Going back to the step, start out standing on the step, then step back with one leg into a lunge. Take your back leg and bring it forward, but lift it into a knee lift before bringing it back into a lunge again. Complete 3 sets of 10 on each side.
Single Leg Deadlift
Now we are getting into some of the hard stuff! A weight is once again optional, but focus on keeping good form and using your glutes. You will also feel this in your hamstrings. Complete 3 sets of 10 on each side.
To finish off the glutes we head over to the wall for squats. I like using a stability ball to engage my core, but you can also do these up against the wall. Aim to complete 2-3 minutes, and take breaks if you need to.
Foam Rolling and Dynamic Stretching
Finish up with another round of foam rolling and dynamic stretching from the beginning of the workout.
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What is your favorite glute burning exericse?
Do you sit in a chair all day? Do you have to do extra glute work to keep them activated?
I’m linking up with No Guilt Life, MCM Mama Runs, and Marcia’s Healthy Slice for Tuesdays on the Run, Rachel, Susie, Lora, and Debbie for the Coaches’ Corner, and Annmarie, Nicole, Michelle, and Jen for Wild Workout Wednesday!