When the weather isn’t ideal, it’s good to have a workout ready that was designed specifically to improve your running performance—that you can do indoors. This glutes and hamstrings workout provides that option, as it includes exercises that mimic running movement patterns and gets you strong and speedy for the road.
Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach in New York City tells Runner’s World he meticulously designed this workout so runners can improve upon three crucial factors of performance: stability, strength, and power.
The Benefits of a Glutes and Hamstrings Workout for Runners
The glutes and hamstrings are a runner’s powerhouse. They provide the forward propulsion and keep you steady, so you need these muscles robust and ready to take on impact, high speed, and long workouts. The exercises included here will help them do that.
The first two exercises in this glutes and hamstrings workout focus on stabilization, says Jeffers. They activate the muscles of the backside, while incorporating both unilateral (one sided) and bilateral (two sided) movements. They also require slow, steady movements to build that stability.
To help you build strength in the muscles of your lower half, the squat and the Romanian deadlift variation focus on time under tension and moving slow. This also helps to improve muscular endurance, so your body can take on many miles.
Finally, the last two exercises included in this workout improve power as they require force and speed to execute properly. This not only helps you stride up hills or end a race with a strong finishing kick, but the power they help you build also means you can pick up and maintain a faster pace.
How to use this list: Do the exercises in the order listed below for 30 to 60 seconds each, with little to no rest in between. Practice exercises 1 through 4 in a slow, controlled manner and exercises 5 and 6 as powerful and quickly as possible, says Jeffers.
Each move is demonstrated by Jeffers in the video above so you can learn the proper form. For this workout you will need a set of dumbbells and sliders or two hand towels, a mini resistance band, and an exercise mat.
1. Glute Bridge Walk Out
Lie faceup, knees bent and feet planted on the floor. Drive through heels, contracting the glutes to lift hips up. Body should form a straight line from shoulders to knees. Step right foot forward, then left. Keeping glutes lifted, continue to take small steps forward until legs are straight, knees soft. Then, slowly walk heels back to a bridge position and lower hips to the ground. Repeat.
2. Good Morning to Single-Leg Kick Back
Stand with feet shoulder-width apart, mini resistance band around both ankles, holding a dumbbell with both hands at chest. Maintain a flat back and hinge at the hips, sending butt straight back and bringing torso forward and down. When you feel a slight pull in hamstrings, squeeze glutes, drive feet into floor, and stand back up. Then, lift right leg back and behind you, balancing on left leg. Hold then step it back to shoulder-width. Repeat with left leg. Repeat from the top.
3. Tempo Squat With Half Lift
Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell in each hand, resting lightly on shoulders. Slowly sending hips down and back, as if you’re sitting back into chair. Squat down as far as possible in a controlled movement for a count of four seconds. Keep chest lifted and spine neutral. Then, lift up halfway. Pause, then lower all the way back down. Drive feet into floor to stand all the way back up. Repeat.
4. Staggered Stance Romanian Deadlift With Half Lift
Stand with feet shoulder-width apart. Hold a dumbbell in each hand, arms down in front of you, palms facing you. Step right foot back so toes are in line with left heel. Using right foot as a kick stand to maintain balance, transfer most of weight to left leg. This is your starting position. With a soft bend in both knees, hinge at hips by sending butt straight back, and lower torso toward floor. Keep back straight, shoulders pulled down and back. Then, lower until you feel a slight pull in hamstrings, moving slowly on a count of four. Drive left foot into floor to lift half way up. Pause, then lower all the way back down. Drive left foot into floor to stand all the way back up, returning to starting position. Repeat. Keep core engaged the entire time.
5. Alternating Hamstring Curls
Lie faceup with glutes near the edge of the mat and heels on top two separate hand towels or sliders. Lift hips off the mat and hold. Slide left heel across the floor with towel, straightening leg. Then bring heel back toward glutes. Repeat on right side. Continue alternating as fast as possible.
6. Single-Leg Plyo Glute Bridge
Lie faceup on the mat with knees bent, feet flat on floor, arms resting at sides. Lift right foot of the floor, bending knee, and bringing it over hips. Lift hips slightly off floor. Press through left heel to explosively lift hips up toward ceiling. Softly land left foot back down and repeat. Keep core engaged the entire time; don’t lift with low back. Repeat on the other side.
Monique Lebrun
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have a vast amount of knowledge on various topics, including fitness and exercise. I can provide information and insights based on research and expert advice. In this case, I can provide information related to the concepts used in this article.
The article discusses a glutes and hamstrings workout designed specifically to improve running performance. The workout focuses on three crucial factors of performance: stability, strength, and power. The glutes and hamstrings are important muscles for runners as they provide forward propulsion and stability during running.
Stability Exercises:
The first two exercises in the workout focus on stabilization. They activate the muscles of the backside and require slow, steady movements to build stability. One of the exercises mentioned is the Glute Bridge Walk Out. This exercise involves lying faceup with knees bent and feet planted on the floor, driving through the heels to lift the hips up, and then taking small steps forward until the legs are straight. The glutes should be kept lifted throughout the exercise.
Strength Exercises:
To build strength in the lower half of the body, the workout includes exercises like the Good Morning to Single-Leg Kick Back and the Tempo Squat With Half Lift. These exercises focus on time under tension and moving slowly to improve muscular endurance. The Good Morning to Single-Leg Kick Back involves standing with feet shoulder-width apart, using a mini resistance band around both ankles, and performing a hip hinge movement while holding a dumbbell at the chest. The Tempo Squat With Half Lift involves squatting down slowly for a count of four seconds, lifting up halfway, pausing, and then lowering back down before standing back up.
Power Exercises:
The last two exercises in the workout are designed to improve power. These exercises require force and speed to execute properly. One of the exercises mentioned is the Single-Leg Plyo Glute Bridge, which involves lifting one foot off the floor, bending the knee, and explosively lifting the hips up toward the ceiling. The exercise should be performed with power and speed. It's important to note that the article provides specific instructions on how to perform each exercise and recommends doing them in a specific order for a certain duration. It also mentions the equipment needed for the workout, including dumbbells, sliders or hand towels, a mini resistance band, and an exercise mat.
Remember to consult with a certified personal trainer or healthcare professional before starting any new exercise program to ensure it is suitable for your individual needs and abilities.
I hope this information helps you understand the concepts discussed in the article. If you have any more questions or need further clarification, feel free to ask!
