A few people have asked about the exercises I do before a run. I usually use some glute activating exercises as part of my warm-up, depending on what kind of workout I am doing that day. This is my current collection of exercises, and I usually choose abut 3-5 before I head out for my run.
Many of these I learned in PT, others I found online or learned in group fitness classes. Please read my disclaimer about the workouts I share on my blog.
So, here are some brief descriptions of how to do these exercises. I also tried to link to a picture or video as well.
1. Clams: Lay on one side with legs bent at about 45 degrees. Slowly lift and lower top knee without moving your pelvis. Make this harder by placing a band around your knees. Complete 2 sets of 15.
2. Bridges: Lay on your back, bend knees and place feet flat on the floor. Slowly raise hips while squeezing your glutes and then lower back down. Make it harder by lifting on leg at a time, or placing a band around your knees. Complete 2 sets of 15.
3. Single leg dead-lifts: Stand with feet hip distance apart, and slowly hinge forward, raising one leg back as your body lowers, keeping back and lifted leg in a straight line. Keep a slight bend in standing leg. Lower back to start. Make it harder by holding a weight in your hands. Complete 2 sets of 15 on each side.
4. Single leg squats: Stand on one leg with the other leg in front of you lifted off the ground, and squat down while keeping knee of standing leg in a straight line with your foot. Return to standing. Complete 2 sets of 15 on each side.
5. Squats with band: Place a band slightly above your knees and stand hip width apart, or a little wider. Squat down while pushing knees slightly out against resistance of band. Return to standing. Complete 2 sets of 15.
6. Hip hikes: Stand with one leg on a step and the other leg hanging slightly off the step. Raise side with lower leg down and then back up again, using the side of your glute to do so. Complete 2 sets of 15 on each side.
7. Hip thrusts: Lay on a bench or stability ball with legs off, knees bent, and feet on the floor. Drop hips down and then left them back up, while squeezing glutes. Make it harder by holding a weight over hips or band around knees. Complete 2 sets of 15.
8. Step-ups: Face a bench, box, or high step. Step up onto bench with one leg, and then raise other leg up, in an exaggerated running motion. Return to start. Complete 2 sets of 10 on each side.
9. Reverse leg extensions: Lay face down on a stability ball with your hips on the ball and your elbows or hands on the ground. Keeping your legs straight, raise them to hip height using your glutes. Return to start. Complete 2 sets of 15.
10. Lunges: Stand with legs hip width apart and one foot slightly in front of hips, the other foot a few feet behind you. Bend knees to lower into lunge positions. The front glute should be doing the work as your raise back up. Make sure you keep your knee tracking over your foot, and don’t allow your knee to fall too far ahead of your foot (they should be in line.) Make it harder by holding weights in your hands. Compete 2 sets of 15 on each side.
11. Side lunges: Stand with legs hip width apart, and step one leg far out to the side. Bend knee of the leg you moved while keeping other leg straight. Return to start. Complete 2 sets of 15 on each side.
12.Side steps: Place a band around ankles. Lower into a squat, and step one leg out of the side about a foot. Step other leg over to meet it. Continue stepping in starting direction for about 30 steps, and then go back the other way.
13. Quadruped hip extension: Start on hands and knees with hands under shoulders and knees under hips. Raise one leg up while keeping leg bent using glutes. Return to start. Complete 2 sets of 15 on each side.
Make sure you check out the links if you need more clarification on how to do any of these exercises! Try some out, and find what works for you. I definitely feel some of these more than others, so I use those more regularly. Hopefully you found something new that you can try out!
I also updated my Pinterest board with a lot of great strength workouts for runners here!
How do you warm up before a run?
What is your favorite glute exercise?
Linking up with Jill for Fitness Friday!