You’ve got it right, time to hit the weights and train your butt muscle also known as gluteal muscle.
It is the strongest and most powerful muscle in the entire body. Your glutes muscle consists of three major muscles that is gluteus maximus, gluteus medius and gluteus minimus. Working together helps to stabilize your pelvis, keep your hip and knees aligned, and absorbing and transmitting forces from the impact of landing, and pushing off each stride.
Many runners often are plagued by injuries because the muscle that should be working aren’t, leading to imbalances and ultimately injuries. For instance, weak glutes are a major problem for runners, thus, taking the time to do several glute activation drills before starting your run will help warm up the muscle and engage the neuromuscular pathway to help you use the right muscle during your runs.
Hence, it plays a crucial part when you are running.
So here’s why you should do glutes training before your next running session and what exercises you can do to activate your glutes.
1. Single-leg Glute Bridge
This glute activation has a major carryover during your runs. Firstly, lie on your back with your knees bent and feet flat on the floor, then brace your core and lift your left foot off the floor, extending it straight toward the ceiling. With that, push your right heel and squeeze your glutes to raise your hips until your body forms a straight line from your shoulders to your right knee.
With every movement and repetition, pause for a second, then slowly lower your hips to the starting position. Do as many reps as possible until your muscle gets tired, then repeat on the opposite side.
Image via : Losethatgut
2. Side-Lying Clam Shell
This exercise strengthens the gluteus medius simply to isolate and activate the glute muscle before running. You can perform it with or without a resistant band, however, with the band it will add on resistance and make your workout extra challenging.
With this exercise, lie on the floor but on the left side with your legs stacked and both bent to 45 degrees. Placing your left arm under your head for support and your right arm in front of you, your palm flat on the floor for support, and then keeping your feet together squeeze your glutes to raise your right knee towards the ceiling.
Similarly, control your movements and perform till tired then repeat on the other side.
Image via : Spear
3. Lateral Band Walk
In a half squat position, place a band around your ankles and sidestep laterally, repeat in the opposite direction for completion. Then perform enough reps till you feel a burn in your glutes.
Essentially, with these simple exercises added into your weekly routine can allow better performance in your runs, as you do, you’ll be likely to see the benefits of more power, endurance, and improved injury prevention.
Image via : Popsugar
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