If you have been around here a bit, you may have noticed that I am really big on the core, hip, and glute exercises. I sometimes have problems with actually feeling the exercises that I am doing, particularly when it comes to the glutes. I always like to try different exercises to see what is the most effective. A few weeks ago I started incorporating a few new moves that I thought I would share today! Here are 5 glute burners you need to try.
5 Glute Burners You Need to Try
X- Band Walks
To do the X-band walk you step on a band and pull it up with your arms to form an X. Walk to the right, leading with right foot, followed by the left. Go to the right for about 10-15 steps and then reverse, going to the left. Try to do 2-3 sets.
Crab Walks
This is similar to the X-band walk but I feel it in a slightly different place (although I couldn’t tell you which muscles I feel working:)).
Here are some basic directions, taken from The Sports Physio (click link to see other band exercises as well).
- Stand sideways on with the band around your ankles
- Pull your legs apart wide, keep your toes turned out slightly
- Squat down bending the knees, keeping your back straight and keeping your knees turned out slightly in the same alignment as your toes
- Side step by bringing one foot in half way keeping the leg alignment and not leaning over with your top half
- Do 10-15 side steps one way and then return in the other direction
- Think not a waddle but a glide…
Clams with Band
I have been doing clamshells for years, but adding a band made all the difference. When I keep my back in a straight line and think about using my glutes as much as possible I feel it more. I do 30 on each side.
Bridges with Band
This is another exercise that I feel so much more using a band. I have been doing 3 sets of 10 hip lifts and 20 pulses of my knees outward.
Side Lying Leg Lifts with Band
Anything using a band to strengthen my outer hips seems to burn like crazy. I have been doing left lifts laying down on my side, with the band around my ankles. I have also done side steps with the band that I feel in the same place. 30 on each leg seems to do the trick.
Here are two great resources I came across for glute strengthening if you are looking for more info on glute burners to try:
You may also like:
30 Minute Glute Burning Workout
That Time I Felt Like I Ran Another Marathon
Pre-Run Glute Activating Exercises
Confessions of a Weak Glute Runner
What I love about Pure Barre is that it incorporates just about all of these moves! I do want to try the walking one with the band though, I may do that this morning.
Pure Barre sounds like a good workout to supplement running. I find that I am lazy about even putting in a DVD (I just do to the exercises I know) but I really should try changing things up!
Monster walks (or x band walks) are the devil.
Sadly, these have been in my repetoire for a while. Thanks Chicago with your lack of hills!
I also think the baby hills here contribute to my lack of glute strength. While these moves help, I don’t think they really make up for actually teaching your glutes to work while running up hills. But its better than nothing!
Those are GREAT exercises!!! SOmetimes I will do a “butt busting” video, but for the most part, I tackle hills on a daily basis (there seem to be ZERO flat areas around me! I love when I get sore from a good workout though!
That is great that you run hills so much- Im sure it helps to keep your glutes working well! I think that is a major problem for me because the hills here are not very big and there are many days that I run around the harbor where its completely flat!
Thanks for sharing these! My hips are really weak and constantly tight – they’re always a mess after a long run. I think a band is going on my running gear shopping list now!
Mine are the same way! I am so glad I invested in a band- well I have actually bought like 5 because a bunch of them broke but at least they’re pretty cheap:)
I never do glute exercises and I know mine are weak and I also have trouble “feeling” it and isolating the muscles. I also noticed I have trouble foam rolling glutes so I guess I just have glute issues all around! I love the info.
Haha I think that I too have glute issues all around! I actually feel the foam rolling more on the side of my hips and my very low back. My chiro helps to loosen up my piriformis better than I could ever do on my own.
Since bring injured I have put a major emphasis on my glutes when strength training. I love all these that you posted, especially the clams. I did them a ton in PT. You can also reverse them starting with the knees touching and leg up.
I actually did reverse ones this morning- those are great too! Unfortunately I think many people don’t know to strengthen their glutes until they get injured. It was the same way for me.
I feel like lots of runners neglect the glutes (including me!). I’ll definitely be looking into these exercises, thanks Lisa!
You’re welcome- I hope you like them!
I have never tried any of these moves. I usually just do lunges and squats to work my glutes. I love foam rolling there.
Oh I love doing lunges to strengthen my glutes too! Especially with putting my front leg on a step.
Clams with the band KILLS me every time!
I know right? I never felt them without the band, but now its one of my favorite moves!