Updated 01/16/24 9:46 PM

Tutorials:
Activating the Glutes Before a Run

The gluteus maximus and gluteus medius are responsible for extending the leg and stabilizing the knee and hip. Activating the gluteus before a run will stabilize the hips, promote good posture, and reduce the knee collapsing.

Lateral Band Walk

Cues:

Place glute band directly above knees

Get into a half squat position

Keep feet shoulder width apart

Knees behind laces

Take moderate sized lateral steps leading with the knee

Return feet back to shoulder width apart / repeat

30 seconds on both sides

Monster Walk

Cues:

Place glute band directly above knees

Get into a half squat position

Keep feet shoulder width apart

Knees behind laces

Take diagonal step forward

Return feet back to shoulder width apart / repeat

Do NOT rotate hips, hips should face forward the whole time

30 seconds back and forth

Single Leg Glute Bridge

Cues:

Place glute band directly above knees

Lay on back with knees bent at 90 degrees

Drive hips towards sky

Raise up one leg

Lift hips up and down for 10 reps both sides

Do NOT rotate hips and keep hips tucked (glutes and core should be on!)