drop it like a squat

One of the great misconceptions about running is that it is all about the legs.

But as any good trainer will tell you, if you haven’t got the junk in your trunk, those legs won’t get you far at all. The glutes are the driving force behind good running form, and if they aren’t activating the way they should be you could be on track for all sorts of injury as the other muscles attempt to compensate.


Here are five power moves to help remind that butt it isn’t just for looking good and holding up your jeans.


1. Squats

Focus on chest up, sit down to 90 degrees and heels on the ground – 8 reps


2. Single leg raise

Lying down, lift one leg up as high as you can, focusing on keeping it straight – 15 on each leg


3. Glute bridge hold

Lying on your back, with your feet and shoulders on the ground, bring your back/glutes and hamstring ups off the ground – 30 seconds on/30 seconds off


4. Single leg deadlift

Balance on 1 leg and try and touch the ground, straightening out the other leg behind you as you hinge forwards – 8 on each leg


5. Single leg raise position

Lift right leg up and write the alphabet with your foot, A then lower back down, B then lower, through to Z, then swap legs.


You can use these strengthening moves as a warm up prior to a run, add them to your cross training workout or use them as a short standalone routine twice through every other day.

Zoey Dowling

Written by: operationmove

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  1. Zoey Dowling

    I need to start doing this!! I'm pretty sure I can't make up too many excuses while I'm watching tv at night. I can do this at the same time!