Have you ever sought physical therapy for a running injury? If so, you may have heard that you have “weak glutes”. While weak glutes can lead imbalance and injuries, failure to activate those hips and glutes may also be at play. I have worked on this issue a few times now keeping up with my PT exercises only to slack off when things felt better. Wouldn’t you know, those same injuries tend to sneak back in. I’ve come up with what I like to call my “magic 100’s”. This 5 minute hip and glute activation series is good for every body not just an injured runner. This post contains affiliate links.
- 5 Minute Hip and Glute Activation exercises
- Here’s the How To:
- With a resistance band around your thighs, perform each move for 25 reps. You will end up with 100 hip bridges and 100 clam shells. Super simple yet very effective.
- Bonus moves:
- Help to ward off injuries and feel better on your runs with this simple 5 minute hip and glute activation. Give it a try? Would love to know what you think.
- Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Rachel, Jen , Sandra and Lisa
5 Minute Hip and Glute Activation exercises
As we age, it’s even more important to take care of our bodies by doing more “Pre-hab” exercises like these. These are exercises you have probably done at one point or another. I’ve bundled them into what I like to call my “Magic 100’s”. It will take about 5 minutes to do the series.
This youtube video gives a great explanation of the difference between dynamic stretches and activation exercise as well as suggesting when to use each one.
These hip and glute activation exercises will specifically target those muscles by helping to promote blood flow to the area. That, in turn, will help prep your body to use those muscles for running and or cycling.
Here’s the How To:
Perform this 5 minute hip and glute activation before your workout to prime your muscles to perform.
With a resistance band around your thighs, perform each move for 25 reps. You will end up with 100 hip bridges and 100 clam shells. Super simple yet very effective.
Bonus moves:
While you have that resistance band on, perform 1 minute of “monster walks”.
Help to ward off injuries and feel better on your runs with this simple 5 minute hip and glute activation. Give it a try? Would love to know what you think.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Rachel, Jen , Sandra and Lisa
I’ve been doing lots of bridges and clamshells lately! I have found that they are exercises that really help me to engage my glutes before a run. The monster walks with a band are great too!
They do really help I just have to be diligent about doing them
These are easy but very effective moves! My former coach Becky had me do these all the time.
They are great I just need to be better about doing them to stay pain free
Monster walks are deceptive! After the other exercises a minute of those would burn
I never said they were easy!! 🙂 They are effective though
This is great! I’ve definitely noticed that when I ease off on the PT exercises, my injuries creep back. I’ve got to remember to keep up with those. Clamshells were specifically recommended by my PT so I try to keep those in the routine.
Same here! I need to keep up with them. Let’s both do it
I’ll be doing these tonight! I need to make a mental note todo them daily, though, especially as a warm-up before my runs.
I am really trying to be more cognizant of doing them before any workouts. Let me know what you think
The clam shell moves are my favorite! I did those a lot when I had PT for my last running injury a few years ago.
I tend to do them until I feel better and then slack off. I need to keep them up
My former coach used to love clam shells! I need to get back to them. Haven’t done them in a while but I found them really effective!
I agree they are effective. Just need to keep doing them myself
Yes, Deborah!! Thank you!
I’ve been twice in physical therapy and both times I had to do strengthening exercises for the glutes and hips. I got exactly these exercises!
Only, I have to do one-legged bridges with the foot as far away as possible from the body to make it harder… I can’t even do five of these. 😊
Way to go!
I hope we both get stronger and get back to running soon!
You can never go wrong with bridges and clamshells! I’ve been doing a frog bridge variation lately and it really works the muscles.
That sounds interesting as well
This is so simple! I need to try this as I’ve been fighting a few aches and pains lately. What a great little addition to our run.
Me too-those aches and pains tend to come back if I don’t keep up with these types of exercises
This is such good advice. I really need to make more note of it, too. Wy is it that the smartest things to do are always so hard to find time for?
I don’t know!! But I agree 🙂
Staying consistent is always my biggest issue. I needed this reminder! This is a great post!
Hope you find them useful. 🙂
I don’t “miss the gym”, but I so miss the space for monster walks and banded side steps. Besides yours, which I have learned are just now daily life for me, I really miss both of these. One day I’ll run post-coffee and remember to take my bands with me for some esplande workouts.
As always, you’re an amazing resource. Hope we both say good bye to hip issues for good soon
I have to stay consistent with them because they really do make a difference.
Great list, thanks Deborah! Bookmarked!
Thanks hope you give them a try too