Why Do You Need A Strong Ass For Running? | Glute Strength For Runners

Glutes, booty, bottom, or whatever you call it - in this video we are focusing on the gluteal muscles that give our booty its shape and functionality, it actually plays a very important role in walking and running. Stick with us to find out why and of course how to strengthen those glutes!
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[@gtn]

Do you include glute exercise into your training? Let us know!

[@parttroll1]

I regularly exercise my glutes ever since I had a hip injury after a 10k race because of inactive glutes due to an office job. The exercises are simple but so vital for me now

[@lana.16]

🙋🏻‍♀️ I do the hip bridge and the hamstring curl

[@triathleteuk]

goblet squats holding an 8kg kettle bell seems to work

[@lisapet160]

At least I'm trying not to forget doing the activation drills seen at GTN :)

[@matthvids]

As a marathon runner, i regularly train my legs, core and glutes strength! I don't run faster thanks to this training, but i run injury free!

[@physicsnerd02]

I find hill runs to force your glutes to activate properly. They're essentially single-leg glute bridges disguised as running. I feel it's important to note that glute activation exercises are really effective right before a run. I typically do a quick warm-up routine, then a set of banded super clams, extend the top leg into a side extension, then go into a set of single-leg glute bridge. When I start running you can feel the difference in your glute activation. I live near a modest hill, so I'll often start my run with some 50-ish meter quick jogs up the hill and back down.

[@sasanach8]

i agree i started doing a routine to activate core and glutes before morning runs that way your activating everything and warming up at same time

[@tazzzaaah]

I clicked because of content.

[@florianschmidt2756]

i am a simple man....

[@SurirPi7]

Cheat Sheet: 03:10 | Glute Activation: 10x each side, ? sets 04:07 | Single Leg Balance: 10x each side, ? sets 05:55 | Crab Walks: 10 steps each direction, 2-3 sets 08:09 | Prone Hip Extensions: 5-10x, 3 sets ++ weights 09:34 | Weighted Hip Bridge: 5x, 3 sets ++ reps, weights 10:20 | Hamstring Curls: ?x, ?sets ++ single leg Running Strength: kzbin.info/www/bejne/aJ21XmynrpibnMk Core Strength: kzbin.info/www/bejne/sJmvlq15e52LfaM Glutes: kzbin.info/www/bejne/j3vaaHlqqruehtU

[@phagehimself5359]

I love u

[@gustadood9166]

Hero

[@WmCRobison]

Big kudos to Heather. I know few women, who would be willing to stand there while having their glutes dissected on a video. Thank you for the excellent, and extremely useful content.

[@SGTTEMPEST]

Weighted Bulgarian split squats are my number one favourite exercise for running/cycling. Staple of any solid strength training plan.

[@TheWaxChainFanClub]

I've been studying this subject for years. Always keen to get my head down.

[@padeksewenejt1032]

hahaha champ! :D

[@Traveltheorychannel]

that title though 😂 savage, Heather... thumbnail made me blush 😊

[@michelnarvaez2615]

Amazing thumbnail! Heather showing her BEST!

[@lukealexander8718]

I've got FAI so I've just been told by my phsio this week all this information! Good timing!

[@donatina1987]

Thanks so much for this video, so useful! I normally do workouts using bands... and also weighted hipthrust, squats (a lot), lounges, etc...

[@garethrowan4]

day 1 recovery run back squat 5x5 deadlife 5x5 glute bridge BW 12x3 day2 cycle and swim no weights day 3 run goblet squat superset with rdl day 4 swim day5 hill run day 6 rest day 7 long run

[@tbear4291]

Full of focused knowledge and great presentation too.

[@heatherfell_oly]

Thanks T bear.

[@mathieunorry]

Go Heather! Best presenter on GTN!!

[@AleMenna1]

Well explained!!!! 👏🏼👏🏼👏🏼👏🏼

[@ifonly2675]

Maximus is known as the engine and the medius as the stabilizer. Working on the medius is paramount to avoid hips and knees injuries

[@stuartshine97]

Well done. I've recently discovered most of these exercises while attempting to rehab a hamstring tendinopathy. Seeing them demonstrated and explained further was a great help. Thank you!

[@andrewmcalister3462]

Thanks Heather. Most glute videos just focus on strengthening the glutes - the focus on activation was new. One of the most useful and original GTN videos in a while - straight to my saved folder.

[@heatherfell_oly]

Great to hear, thanks Andrew.

[@JanosZakarias]

That thumbnail though...

[@crypto_que]

YES! LOL that's why I'm here...in all seriousness I've been learning how women do their hamstrings & glutes workouts.

[@trbeyond]

Just like those single leg hamstring curls on the back are really good - I like to superset with one leg glute bridge raises on the ball.

[@kerwinneves5327]

Thank you. A lot information but I will try it one exercise at a time.

[@mattreid859]

Thanks! I suspect this might be where I've been going wrong!

[@gabrielaleao9892]

The last exercise is very difficult! Excelent tips!!

[@heatherfell_oly]

It needs full concentration for sure.

[@garybc]

perfect youtube thumbnail! 😂😂😂 love the content also. :)

[@MichaelLoweAttorney]

So much great information, you could have made 10 great videos from this content.

[@heatherfell_oly]

Thanks Michael.

[@stevenweir4204]

Great video, this is probably the single most important area to strenghten all year round for runners. I'd also add barbell squats to the list!

[@heatherfell_oly]

Yes it's so often overlooked.

[@pbalerig]

Very helpful thank you

[@heatherfell_oly]

Thanks

[@ryanmilton2643]

I agree with this seriously

[@MelissaCanadianfruity]

I found Barre class helped SO much with glute activation. I felt a little silly in class, but the small movements worked wonders

[@heatherfell_oly]

You'll be the one laughing when you get stronger and stay injury free, I've heard Barre is great for an alternative workout. Great work.

[@2hot2handle65]

I ain't got time for the stock market or coronavirus. Long as my glutes and arms keep getting bigger I'm gonna coast. Will probably do 5k this Saturday to keep up the ole' cardio.

[@forfreedomssake4315]

thank you :)

[@alisontriathlonlover]

Never used a elastic band before, great idea 👍

[@heatherfell_oly]

Super easy and can do it anywhere.

[@Yamaha_Bolt]

A variant to the extension is to turn the other way so you’re lifting up your legs and not your upper body. It’s much harder and targets the glutes almost entirely.

[@grantmassie8757]

Got to get that strong hip extension and injury prevention from the strong glutes! Especially good to avoid knee collapse when running

[@heatherfell_oly]

Exactly!

[@jmcgovern9633]

Helps with my runners knee pain, keeps knees from collapsing inward

[@fattysl26]

When I started doing glute exercises and sorted out my anterior pelvic tilt my runners knee went away!

[@emaddarawsheh7420]

@@fattysl26 How you fixed pelvic?

[@fattysl26]

@@emaddarawsheh7420 Glute exercises. I also found that when I engaged my core it automatically improved the position of my pelvis.

[@kingal89]

anterior pelvic tilt is huge. I had that problem too and made my calf muscles work way too hard while my glutes didn't do anything.

[@sasanach8]

thankyou

[@dextere4616]

Favorite glute exercises are lunges, squats, and single leg squats.

[@marlenecornelis4482]

I've seen her wear at least three different Polar watches in this single video

[@killermicrobe]

Please tell me more

[@lisapet160]

Was Heather trying to coverup that thumbnail with conservatively coloured winter jacket in the gym? Great cover of important topic: muscle balance is the way to injuries prevention and to better efficacy with not so higher load.

[@heatherfell_oly]

Glad you're on board!

[@patrick7228]

So many exercises. How about a video summarizing a comprehensive 10 - 15-minute routine you can do after running, cycling or swimming or on off days? One that covers the most important key areas of the body? Don't know if that's possible.

[@heatherfell_oly]

We've made a few along these lines in the past. I feel it's always nice to give you a selection to chose from to adapt to your needs.

[@ljadf]

That guy in the headphones... too funny, go man, do a single pullup!

[@heatherfell_oly]

We spotted him after too!

[@eddolous]

Must be cold in that gym😂🔥

[@heatherfell_oly]

It was :0

[@JayB-lz6yd]

9:05 i am a back deficient and this exercise is better in reverse. work the legs instead of the upper body. if it's easy to lift you can add some ankle weights.

[@guysmith3326]

I am never sure what strength of exercise band to use. That purple band doesn't seem to appear on the colour charts I see on the web. How does one choose?

[@heatherfell_oly]

I would get a selection to use for different exercises, don't worry too much just make sure you can feel resistance and your glutes are working.

[@chrisjboyce]

Heather, what do you think of the abductor and adductor weight machines found in most gyms? I have been using these for a few months but I'm not convinced they are having the desired results.

[@heatherfell_oly]

I stay away from those style of machines personally. But I am sure they have their uses for people with limited mobility but it does take out the balance factor and therefore your core won't be firing as it should.

[@domarcotte]

Hi ,lately did most of millages on the treadmill (weather) and stopped weight training. I’m experiencing knee pain . I really think it’s from the bounce of the treadmill.any thoughts or video on this topic

[@heatherfell_oly]

Check the treadmill isn't old or worn unevenly. It depends what you're used to but keep some activation exercises in there ahead of each run.

[@ForteanEnquirer]

Got some variant of runners knee, and the internet tells me I need to train my backside to fix the problem ! So now I am trawling the internet looking for glute med exercises

[@averagegravelgrinder471]

I work on my glutes even though people already think I'm an @$$

[@rxibot]

I have worked my glutes off so I don't have any. That might explain why I can't run anymore.

[@Yamaha_Bolt]

I hold a 45lb plate in the hand the I drive the leg up and try to stay level. Should I do it without any weight?

[@heatherfell_oly]

If you've got the control then a weight is a nice progression.

[@pjohnnyboy7]

She dooo be strengthening her glutes tho

[@kenchung2675]

@1:31 when the two red dots appeared............. Me: “I’m sorry, I’m sorry, I’m sorry!!!” I thought a pair of eyes caught me, er, appreciating the view.

[@donatina1987]

❤️❤️❤️❤️

[@356z]

Ok now shes just showing off

[@aaalllmmmn]

would these exercises be beneficial for cyclists?

[@gtn]

Absolutely

[@goddard565]

Where’s Fraser?

[@clegsmegson2627]

Whilst we are on the topic, bit of an embarrassing one here... My twig and berries regularly bounce up and down uncomfortably as I run, especially downhill. Anyway of avoiding my old boy swinging etc?

[@robinlarner9325]

Shorts with a better liner or compression short.

[@trepidati0n533]

Same way women do with their chest...you need to find a way to "compress it". Easy search on amazon for "running compression shorts". Many options and many price points.

[@Morfeusm]

By experimenting with tight but not too tight underwear.

[@Ewan.f15]

Good pair of scissors..... cut out the liner and get a pair of “runderwear”

[@clegsmegson2627]

Many thanks all- appreciate it.

[@martinraucher2147]

How fast do you reckon J-Lo or Kim Kardashian run?

[@coreyallert1482]

re Kim K pretty sure silicone slows things down, J Lo might be kinda fit for a 50 something

[@heatherfell_oly]

@@coreyallert1482 Think J Lo even did a tri once.

[@jeffreywilliams3646]

Is the gym not heated?

[@heatherfell_oly]

No :0

[@aroundandround]

Thumbnail suggests running will transform Gluteus Maximus to Juscious Plumonous.

[@jogomez8061]

Heather 😻😻😻

[@Smashachu]

i knew it, they're not just there to uncomfortably make men divert their eyes to avoid staring.

[@damon123jones]

you bottom ❤

[@Zaadzee]

Most of the guys in the gym at Heather's back spent most of their time in their cellphones lol

[@agnidas5816]

looking at their workout program - people use it for that now instead of bringing a book to write in. And we should be resting at least 3-5 minutes between each set ... if you are on phone you can time yourself. Depending on the training ... weight lifters some times need 15-30 minutes between sets... better bring a smartphone.

[@AME1337]

Is there a possibility that someone from GTN could lend me a hand an see, if my glutes are activating?

[@bobdown5520]

Band walk done wrong. Foot rotates out,

[@johnevanko3797]

It must be freezing in that gym.

[@heatherfell_oly]

It was chilly!

[@danielfisher6501]

Walking lunges

[@steveco1800]

Sounds very posh and British saying bottom 😛

[@heatherfell_oly]

Guess I can't help my british roots ;)

[@TW-fv2zu]

Getting DESPERATE - GTN is running out of topics .... (Less is MORE) ;)

[@veganrunner5634]

Kim kardashian running?🤣🤣🤣🤣 I want to see that

[@heatherfell_oly]

We should tap her up for a race ;)

[@NeouItier]

Have some rest, you look tired 😉

[@heatherfell_oly]

Ha I know, had been swimming just before so goggles never help.

[@gabbechico8471]

Great vid! but no one has get strong whit bands and only bodyweight...Deadlift, squats, hiptruster, and heeavy!!! sad that trialthtes still are scared to lift heavy...that is how u get strong...and the Glute is a big and strong! a band or ball wont make that strong...