When the weather isn’t ideal, it’s good to have a workout ready that was designed specifically to improve your running performance—that you can do indoors. This glutes and hamstrings workout provides that option, as it includes exercises that mimic running movement patterns and gets you strong and speedy for the road.
Yusuf Jeffers, Half Marathon Training Plans for Every Runner Runner’s World he meticulously designed this workout so runners can improve upon three crucial factors of performance: stability, strength, and power.
The Benefits of a Glutes and Hamstrings Workout for Runners
The glutes and hamstrings are a runner’s powerhouse. They provide the forward propulsion and keep you steady, so you need these muscles robust and ready to take on impact, high speed, and long workouts. NASM-certified personal trainer and USATF-certified running coach in New York City tells.
Advertisement - Continue Reading Below stabilization, says Jeffers. They activate the muscles of the backside, while incorporating both unilateral (one sided) and bilateral (two sided) movements. They also require slow, steady movements to build that stability.
Shoes & Gear build strength NASM-certified personal trainer and USATF-certified running coach in New York City tells squat Sydney Marathon Results deadlift Should Runners Try the 12-3-30 Workout muscular endurance, The exercises included here will help them do that.
The exercises included here will help them do that power Amazing Runners World Show hills How Long Does It Take to Improve VO2 Max How Missing a Marathon Workout Can Benefit You, Half Marathon Training Plans for Every Runner faster pace.
How to Boost Your VO: Do the exercises in the order listed below for 30 to 60 seconds each, with little to no rest in between. Practice exercises 1 through 4 in a slow, controlled manner and exercises 5 and 6 as powerful and quickly as possible, says Jeffers.
Each move is demonstrated by Jeffers in the video above so you can learn the proper form. For this workout you will need a set of dumbbells variation focus on time under tension and moving slow. This also helps to improve mini resistance band, Your Marathon Training Plan.
1. Glute Bridge Walk Out
Lie faceup, knees bent and feet planted on the floor. Drive through heels, contracting the glutes to lift hips up. Body should form a straight line from shoulders to knees. Step right foot forward, then left. Keeping glutes lifted, continue to take small steps forward until legs are straight, knees soft. Then, slowly walk heels back to a bridge position and lower hips to the ground. Repeat.
2. Good Morning to Single-Leg Kick Back
Stand with feet shoulder-width apart, mini resistance band around both ankles, holding a dumbbell with both hands at chest. Maintain a flat back and hinge at the hips, sending butt straight back and bringing torso forward and down. When you feel a slight pull in hamstrings, squeeze glutes, drive feet into floor, and stand back up. Then, lift right leg back and behind you, balancing on left leg. Hold then step it back to shoulder-width. Repeat with left leg. Repeat from the top.
3. Tempo Squat With Half Lift
Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell in each hand, resting lightly on shoulders. Slowly sending hips down and back, as if you’re sitting back into chair. Squat down as far as possible in a controlled movement for a count of four seconds. Keep chest lifted and spine neutral. Then, lift up halfway. Pause, then lower all the way back down. Drive feet into floor to stand all the way back up. Repeat.
4. Staggered Stance Romanian Deadlift With Half Lift
Stand with feet shoulder-width apart. Hold a dumbbell in each hand, arms down in front of you, palms facing you. Step right foot back so toes are in line with left heel. Using right foot as a kick stand to maintain balance, transfer most of weight to left leg. This is your starting position. With a soft bend in both knees, hinge at hips by sending butt straight back, and lower torso toward floor. Keep back straight, shoulders pulled down and back. Then, lower until you feel a slight pull in hamstrings, moving slowly on a count of four. Drive left foot into floor to lift half way up. Pause, then lower all the way back down. Drive left foot into floor to stand all the way back up, returning to starting position. Repeat. Keep core engaged the entire time.
5. Alternating Hamstring Curls
Lie faceup with glutes near the edge of the mat and heels on top two separate hand towels or sliders. Lift hips off the mat and hold. Slide left heel across the floor with towel, straightening leg. Then bring heel back toward glutes. Repeat on right side. Continue alternating as fast as possible.
6. Single-Leg Plyo Glute Bridge
Lie faceup on the mat with knees bent, feet flat on floor, arms resting at sides. Lift right foot of the floor, bending knee, and bringing it over hips. Lift hips slightly off floor. Press through left heel to explosively lift hips up toward ceiling. Softly land left foot back down and repeat. Keep core engaged the entire time; don’t lift with low back. Repeat on the other side.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
