Welcome to the Glute Mini Course!
Ā
There are 5 exercises below.Ā Perform each with your strength workout to improve your glute motor control. This will help you develop a stronger glute contraction during your next run.
Exercise 1:
Pigeon Glute Activation
30 reps
- Start in a pigeon position with your hands or elbows on the ground and your knee and toes on the groundĀ
- Then squeeze your glute muscle on the leg that is extended behind you as you lift your knee up
- Then relax and return to the starting position
- Target: Glute Max Activation
Exercise 2:
Dowel Rod Deadlift
2 sets of 12 reps
- Grab a broomstick or dowel rod and place it behind your back with 3 points of contact- head, mid back and glutes
- Then place your feet shoulder width apart and slight bend in your knees
- Hinge your hips back and go as far down as your can keeping the 3 points of contact and without bending your knees more
- Come back up to the starting position
- Target: Improving the Hip Hinge andĀ Loading the Glute Max
Exercise 3:
Rolling Arm Bar
2 sets of 10 reps
- Start with one arm overhead on your backĀ with a light to medium weight in your handĀ
- Bend the knee of the same side that the weight is on and bring it across the body as you keep the weight overhead in a controlled manner. Then return to the starting position for 1 rep
- The weight is used to dissociate the pelvis, lumbar spine and hips from the shoulders and mid back
- Try to bring your knee as close to the ground as you canĀ
- Target: Hip Internal Rotation and Lumbar Spine Mobility
Exercise #4: Hip Extension Into Wall
10" hold x 10 reps
- Stand about 2 feet from the wall with your stance leg bent
- Place your opposite foot on the wall with your knee bent and into some hip extension keeping your trunk tall
- Push your foot that is on the wall into the wall to contract your hamstrings and glutes and hold this
- Then relax
- Target: Glute and Hamstring Contraction
Exercise #5: Quadruped Hip Extension
2 sets of 10
- In quadruped position, straighten one leg straight out, slowly lift your leg a couple inches off the floor, hold a couple seconds and slowly lower down
- Keep your back flat
- This is a small, controlled movement
- Target: Glute Activation
