Most runners know that their glutes are some of the most important muscles that they use to run, propelling them forward.
That’s just start though, as Erica Marcano, a strength and conditioning coach and the founder of The Notorious ATC, explained to me.
The glute max—the big peachy one— is your most powerful hip extensor, and, yes, it helps propel you forward, but it also stops you from sinking when your foot hits the floor.
The accompanying glute med and glute min help steady your pelvis any time you have only one foot on the floor. Together, they help keep your knee from caving in and your hips from swaying side to side
Marcano shared her top five glute-strengthening exercises for runners with Fit&Well. These exercises involve minimal equipment, so they are easy to do anywhere,” she says.
Along with your glutes, the routine will also develop your hip rotator muscles. These muscles help improve stride efficiency and aid with ground reaction force absorption.
Plus, rather than working muscles in isolation, these exercises also engage your quads, hamstrings, calves, core and upper body, priming your body for optimal movement.
As such, Marcano suggests you do them as a warm-up before heading out for a run.
Here are the exercises.
1. Quadruped hip CARs
“CARs stands for controlled articular rotation,” says Marcano, “meaning that they move your hip joint slowly and smoothly through its full range of motion.
“They are great for both mobility and stability. I like to do them in a quadruped position, as this also activates the core and shoulders.”
How to do it:
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Sets: 1 Reps: 10-15 each side
- Get on your hands and knees with your shoulders over your wrists and your hips over your knees. Maintain a neutral spine.
- Press your hands and feet into the floor and engage your core.
- In a slow and controlled motion, bring your right knee towards your chest, rotate and lift it out to the right side, move it behind you, then back to the start.
- Repeat the circular movement in the opposite direction.
- Continue, alternating direction for each rep.
- Perform all the reps on one side, then swap sides.
Form tips:
- Move more slowly than you want to, as though your leg is moving through peanut butter. You are aiming to find the greatest pain-free range of motion possible, without compensating with movement in any other part of your body.
- If you are unsure if you are holding your spine in a neutral position, warm up with a few cat-cows. The position between cat and cow is your neutral spine.
- If holding a quadruped position bothers your wrists, you can hold yourself on your fists instead to take that pressure off.
- Don’t forget to breathe!
2. Single-leg glute bridge with calf raise
“This is one of my favorite bridge variations for runners,” says Marcano, “as it not only targets single-leg strength and stability, but also pairs soleus activation with hip extension.”
How to do it:
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Sets: 2 Reps: 10-12 each side
- Lie on your back with your knees bent and your feet flat on the floor, palms facing up, so that your hands can’t help with stability.
- Lift your right leg so there’s a 90° bend at the hip and knee.
- Engage your core, squeeze your glutes and push through your left foot to lift your hips while maintaining a neutral spine.
- Lift onto the toes of your left foot at the top of the movement and hold for 3-5 seconds.
- Reverse the movements to the start with control, then repeat on the other side.
- Continue, alternating sides with each rep.
Form tips:
- Keep your hips square throughout.
- Avoid arching your back or tucking your pelvis under during any part of the movement. Instead, focus on keeping your spine neutral and working from your hips.
3. Side plank with knee drive
“This exercise pairs hip strength and stability with a little extra work for the obliques and a moving top leg for an added challenge,” says Marcano.
“The scissor position of your feet means that you’ll get a little bonus of adductor activation every time you return to the starting position.”
How to do it:
(Image credit: The Notorious ATC)
Sets: 3 Reps: 5
- Lie on your left side, propped up on your left forearm, with your left elbow directly underneath your left shoulder.
- Stagger your feet, with your right foot in front of your left.
- Engage your core and lift your hips so your body is in a straight line.
- Holding this side plank position, bring your right knee towards your chest.
- Pause, then return your right foot slowly to the floor.
- Do all your reps on one side, then swap sides.
Form tips:
- If you can’t maintain the side plank position for the entire set, lower your hips to the floor mid-set for a rest.
- Your bottom hip and core should be working hard—make sure you aren’t dumping your weight onto your shoulder.
4. Lateral band walk
“These are a rehab favorite for runners and for good reason,” says Marcano. “Strengthening the hips in this lateral movement can improve overall gait and reduce compensation patterns that lead to injury and fatigue.”
How to do it:
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Sets: 3 Reps: 5 each direction
- Place a resistance band just above your knees and stand with your feet hip-width.
- Push your hips back and bend your knees to lower into a mini squat, also called an athletic stance, so there’s light tension in the band.
- Maintaining your athletic stance, take one step to the side, creating greater tension on the band while your legs are apart.
- Repeat this five times in one direction, then another five in the opposite direction, until you are back to the starting position.
Form tips:
- Stay low as you move from side to side.
- Be aware of your foot positioning. Make sure your toes stay facing forward during the entirety of the drill and that you move in a straight line sideways.
- Do not turn around when changing directions, and only stand upright in between sets.
5. Reverse lunge to high knee drive
“This exercise incorporates a single-leg balance and ‘runner’s arms’,” says Marcano, “along with a triple extension to help you gain stability and strength.”
How to do it:
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Sets: 2 Reps: 8 each side
- From kneeling, step your left forward, so your right knee is on the floor under your right hip and your left knee is bent to 90° and directly above your left foot.
- Push through your left foot to stand up, lifting your right knee to hip height.
- Pause for a second.
- Return to the starting position with control.
- Complete all reps on one side before you swap your leading leg.
Form tips:
- The balance at the top can be tricky at first, so go slowly and focus on control.
- If you have sensitive knees, use a towel or double up your mat to provide extra cushioning for your grounded knee.
- Hold for a second at the top of the movement to ensure you are moving with control. You never want to feel like you are falling back into your lunge.
- For an added challenge, you can progress your single-leg stance to a calf raise and hold your end position there, balanced on your toes.
Erica Marcano is an athletic trainer and performance coach with 20 years of clinical practice. She has worked in multiple settings, including education, collegiate and professional athletics, outpatient sports rehab and boutique health and wellness studios, and launched her business, The Notorious ATC, in 2020.
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