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4 glute exercises for runners to build strength before a workout



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Men’s Health / Eric Rosati

Runners shouldn’t limit their training to the road or trail. If you want to get really fit and be a better runner, consider introducing cross training into your regime. By adding some strength components to your training plan, you will prepare for improved race day performance.

CSCS, Trainer Charlee Atkins, knows which muscle groups are most important to runners. She put together this simple four-pull series to target your glutes. In addition to being the largest muscle in your body, glute force is important for runners because the muscles are connected to the hips. When your glutes are weak, your hip mobility is impaired and your gait can suffer. “These are some exercises that you can do before a run or on a weight training day,” says Atkins. “All movements are aimed at the muscles of the hip.”

You can try the series for yourself and even add a load to build more strength. However, you can also use them as pre-workout routing to dial in for an ongoing session. “Pre-workout = foundation. Post-workout = additional workout,” explains Atkins. “The difference between the two would be how much volume you do.”

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Do each exercise for 10 to 12 repetitions on each side.

      * If you’re just starting out, instead of leaning back, keep your non-working leg tight for balance. You can find more form tips here.

          If you are preparing before a run, you will complete the series once. For strength training, try 3 to 5 rounds in total – then add a load once you are comfortable with the movements.

          Want to learn more about Atkins? Check out our series of Try Her Move training tips. You can also take on her new 30 day challenge in our Streaming All Out Studio app, check out her Le Sweat workout app, and follow her on Instagram to find out when she’s doing live workouts from her living room.

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