Clam Shells

Lie on your side with a mini band looped around your legs above your knees. Lift the top knee up to hip height while keeping the feet together. Start out with an isometric hold for up to 1 minute, followed by 10 reps moving the knee up and down. Repeat on the other side.

Donkey Kicks  

Starting on your hands and knees, engage your core by drawing your belly button up towards your spine while keeping your hips square to the floor. Lift one flexed foot up until your knee is in line or just below your hip height. Hold in this position for up to 1 min, then continue with 10 reps moving the knee up and down. Repeat on the other side. For a more advanced option, elevate the knee of the stabilizing leg just an inch or two off the floor while performing the move.

Rover’s Revenge

Starting on your hands and knees, engage your core by drawing your belly button up towards your spine while keeping your hips square to the floor. Lift one knee up to the side at hip height while keeping the foot close to the other foot.  Be aware of your stabilizing hip and make sure it stays locked in and strong and doesn’t collapse. Hold the knee up in an isometric hold for up to 1 minute, then continue with 10 reps. Repeat other side. For a more advanced option, elevate the knee of the stabilizing leg just an inch or two off the floor while performing the move.

Single Leg Bridge Kicks & Bridge Lifts

Lie on your back with a mini band looped around your legs above the knees, with your feet elevated on bench or box.  Tilt your hips forward to engage the core, then lift your hips up. With one heel pressed to the box, elevate your other foot, tuck the knee in toward your chest, and then press your leg out straight.  Repeat for 10 reps. Then with your foot still elevated, lift your hips up and down, being sure to squeeze your glutes. Repeat for 10 reps. Repeat all steps on the other side

Bulgarian Split Squat

This is one of my all time favorite moves! Standing in front of a bench, facing away from it, hold hand weights at your sides. Elevate your left foot behind you onto bench, making sure your stance is wide enough so that when you bend your knees your knee is directly above your ankle.  Bend down to just above 90 degrees and press your right heel into the ground, engaging the glutes on your right side while pressing back up to starting position. Perform 10 reps. Repeat on the other side.

Single Leg Deadlift

Holding a weight in your hand, lean forward, lifting one leg behind you. The focus should be on your standing leg, so the height of the back leg is not important. Make sure your shoulders and hips are square, keep your chest proud and your spine straight. Lower to touch the weight to the floor or until you can feel your hamstrings and glute engage, then lift back up to standing. To modify for balance or to intensify the move into the glutes more, tap back toe on the floor, rather than lifting it. Perform 10 reps. Repeat on the other side.

Half Moon Squat and Lift

This is a yoga/barre inspired move and will really fire up those glutes! With square hips and straight spine, lean forward to touch the ground, elevating one leg behind you. Keep your hands on the floor for the duration of this exercise. This is your starting position. Now tuck the elevated leg in toward your chest while bending standing leg into a squat. Your heel may lift off the floor. You will feel the intensity in your standing leg. Complete 10 reps, then tap toes of elevated leg to floor and left straight behind you. Complete 10 reps. Repeat on the other side.

To modify, place hands on bench, chair or wall instead of the floor.

Kettlebell Swing

Stand with your feet wide, back straight, holding a kettlebell with both hands in front of you.  If you don’t have a kettlebell, a dumbbell will do. Keeping your back straight, chest proud and hips square, hinge forward at your hips, bend your knees slightly, and swing the kettlebell between your legs. Then snap back to standing position, allowing the kettlebell to swing up.  All the movement of the kettlebell is from the momentum created by force from your glutes and hamstrings. Your shoulders and arms should not lift the kettlebell above your head, but rather stop at shoulder height, then swing back. Keep your core engaged and do not arch your back.

You can repeat the list of exercises for a total of 3-5 sets for a full workout or do one set to activate your glutes before you run.

I hope you enjoy these moves as much as I do.  I love finding new ways to strengthen my body and improve my running performance.  Be sure to watch the video for guidance on technique and form.