In short: Weak glutes lead to poor Running Form and Technique, which may result in:
Chronic ankle instability
With gluteal exercises, it is vital you do them slowly and as correctly as you can. Otherwise your back, hamstrings or even quads will step in rendering the whole effort useless.
Choose the 2 or 3 exercises that you feel are working. Doing 100’s of reps isn’t necessary! Just try to do them regularly and you’ll soon experience the massively positive effect when running.
How strong are your personal glutes then? Easy: Try out the routines in the videos and you’ll know!
Enjoy. And run BETTER.
1: the HIP HIKE. [25″ Video]
Recommended reps: 30 (each side)
For the hip hikers, make sure your hips are pointed forwards. Slowly raise the hip that you are not standing on above the height of the other. Make sure you don’t lean your trunk forward. This is a very small movement, so be sure your core stays stable and solid. Repeat on both sides.
2: Clam Shell and Side Leg Raise
3: Bridge Progressions.
This exercise is aimed at challenging the core muscles, learning lumbo-pelvic disassociation and increasing the strength of the gluteal and hamstring muscles. Start with the basic version where hands are on the mat and feet flat on the floor.