“Baby Got Back” “All about that Bass”. However you want to refer to your rear, a strong booty is considered the key to injury free running. After a few bouts in Physical Therapy, I’ve come to appreciate how essential it is to do some Booty Building.These are a few my favorites.
Booty Building Exercises For Runners
There is no need to spend a ton of time on working on your booty. Devoting 10 minutes a few times a week makes a world of difference. Strengthen your hips and glutes with these 5 moves. Many hip, knee and ankle injuries stem from weak or inactive glutes.
Long considered a PT staple for a reason. Glute Bridges allow you work on strengthening both your hips and your glutes. To up the rewards use a looped resistance band right above your knees. Keep it taught to keep those hips and glutes engaged.Squeeze your butt as you lift your hips. Hold for 5 seconds at the top, release to the ground. Repeat 15 times. Progress to one legged bridges to isolate each side.
Another basic with real results. Work your entire posterior chain to ward off running injuries.
- Lie on your side, with legs stacked and knees bent at a 45-degree angle.
- Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another.
- Engage your abdominals by pulling your belly button in to help to stabilize your spine and pelvis.
- Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis.
- Lower down and repeat 20 times on each side.
Side Steps With Looped Band
Position a looped resistance band right above your knees. Begin in an athletic stance, with knees bent and hips behind you. Step out to the left side, keeping the band taught. Take 3 steps to the left followed by 3 steps to the right. Repeat 5 times. You will feel that Booty Building. Variation: step out to the side, squat and add in a lateral leg raise.
Straight Leg Donkey Kick with Resistance Band
You will need a longer resistance band for this booty builder. Position yourself on all fours. Hold a band in your right hand directly under your shoulder. Attach the band to the ball of your right foot. Keep the band taught while extending your foot back to straighten your leg. Keep foot flexed to keep the engagement in your glute area. Return knee in and repeat 10 times on each side.
Bent Knee Donkey Kick with Resistance Band
A variation on the above Donkey Kick. This time, bend your knee to a 90 degree angle and “kick” up to the ceiling.Squeeze at the top, lower and repeat 10 times on each side.
Yes, you do have time to add in these 5 Glute and hip exercises. I’ve noticed a huge difference since I have consistently been performing them. Strong Glutes and Hips = strong runner. Who is ready to start doing some Booty Building?