{"id":41421,"date":"2015-07-15T07:15:17","date_gmt":"2015-07-15T11:15:17","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=41421"},"modified":"2021-05-19T09:34:04","modified_gmt":"2021-05-19T13:34:04","slug":"butt-exercises-for-runners","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/butt-exercises-for-runners\/","title":{"rendered":"6 Butt Exercises Every Runner Should Be Doing"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

This workout comes to you from <\/em>DailyBurn<\/em><\/a> Fitness\/Nutrition Coach Leanne Weiner. You can find more no-equipment moves from DailyBurn\u2019s elite trainers at <\/em>DailyBurn.com<\/em><\/a>. <\/em><\/p>\n

Runners, whether you call it your booty, butt, gluteus maximus<\/a> or rear, one thing is clear: You definitely don\u2019t want to neglect your backside. \u201cIt\u2019s basically the focal point of your body,\u201d says DailyBurn coach<\/a> Leanne Weiner, a personal trainer. Strong glutes don\u2019t just look good in Nike shorts \u2014 they also help support your hips, spine and pelvis, she notes.<\/p>\n

While runners might assume they hit their glutes just by being on the move<\/a>, it\u2019s going to take a little extra effort to make sure your booty is doing what it should. Your butt isn\u2019t just one big muscle. In fact, it\u2019s the largest muscle group in your entire body, made up of the gluteus maximus, medius and minimus. The maximus is responsible for hip extension, while the medius and minimus work to stabilize the body (especially when you\u2019re standing on one leg).<\/p>\n

RELATED:<\/strong> 8 Minutes to a Better Butt with Trainer Brett Hoebel<\/a><\/p>\n

Runners might be particularly vulnerable to problems with their posterior, due to poor form<\/a>, past injuries and the stress of pounding the pavement. And if you slack off on strength and mobility training<\/a>, muscle weakness and tightness may gradually get worse. \u201cBasically, some muscles are doing too much work while others are not doing their job at all,\u201d Weiner says.<\/p>\n

Lifestyle factors (like sitting<\/a> at your desk all day) don\u2019t help matters, either. Being seated puts your hips in a constant state of flexion, Weiner says. \u201cSince our hip flexor muscles are working overtime, they form knots and become shortened. The gluteus maximus, which performs the complete opposite function, does very little and forgets how to work properly.\u201d<\/p>\n

RELATED:<\/strong> How to Improve Your Running Form from Head to Toe<\/a><\/p>\n

That\u2019s where strength training comes into play. By working your glutes, you can improve running form, efficiency<\/a>, stride and speed<\/a> \u2014 while also decreasing your risk of injury. Start with the reps prescribed below and as you get stronger, you can gradually increase your numbers. \u201cAll exercises should be performed at a controlled tempo, squeezing the glutes at the top of each move,\u201d Weiner says. \u201cImagine you\u2019re squeezing a million dollar check between your cheeks!\u201d<\/p>\n

6 Butt Exercises You Need in Your Routine<\/strong><\/h3>\n
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GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

1. Single-Leg Sit-to-Stand
\n<\/strong>How to:<\/strong> Stand in front of a bench or chair, hands on hips (a)<\/strong>. Lift your left leg a few inches off the ground, so you\u2019re balancing on your right leg (b)<\/strong>. Shifting your weight into your right heel and engaging your glutes, slowly lower your body until seated. (c)<\/strong>. Still balancing on your right leg, rise back<\/a> into standing position (d)<\/strong>. Do three to five sets of 10 to 12 reps.<\/p>\n

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GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

2. Air Squat
\n<\/strong>How to:<\/strong> Stand with feet hip-width apart, toes pointing forward, hands on hips (a)<\/strong>. Keeping your knees behind your toes, shift your weight into your heels and engage your glutes to lower your butt back and down towards the ground (b)<\/strong>. As you lower your butt, bring your hands forward into prayer position in front of your chest (c)<\/strong>. Squeeze your glutes to return to standing position, bringing hands back to hips (d)<\/strong>. Repeat for three to five sets of 10 to 12 reps.<\/p>\n

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GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

3. Straight Leg Clamshell
\n<\/strong>How to:<\/strong> Lie on a mat on your right side, right arm bent at the elbow to support your head, left hand on your hip (a)<\/strong>. Bend your right knee to 90 degrees, keeping your left leg straight (b)<\/strong>. Engaging your glutes, lift your left leg into the air, until it is at a 45-degree angle to your right leg (c)<\/strong>. Lower back down, tapping the ground, then repeat (d)<\/strong>. Repeat for 3 to 5 sets of 10 to 12 reps.<\/p>\n

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GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

4. Single-Leg Touchdown
\n<\/strong>How to: <\/strong>Stand upright, left hand on hip, right arm straight (a)<\/strong>. Lift your right foot a few inches off the ground, balancing on your left leg (b)<\/strong>. Squeezing your glutes, hinge forward at the waist, keeping your back straight and reaching down towards the ground with your right hand (c)<\/strong>. Continue to slowly lower until your hand touches the ground, then return to standing (d)<\/strong>. Repeat for 3 to 5 sets of 10 to 12 reps. <\/strong><\/p>\n

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GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

5. Glute Bridge
\n<\/strong>How to:<\/strong> Lie on your back on a mat, knees bent at 45 degrees, arms crossed against your chest (a)<\/strong>. Squeeze your glutes to lift your hips off the ground, until your torso is in a straight line from knees to chest (b)<\/strong>. Lower your hips and butt back to the ground, and repeat (c)<\/strong>. Repeat for 3 to 5 sets of 10 to 12 reps. <\/strong><\/p>\n

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GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

6. Donkey Kick
\n<\/strong>How to:<\/strong> Position your body in tabletop position hands under your shoulders, knees under hips, feet flexed (a)<\/strong>. Pick your right leg up off the ground, keeping your knee bent, and push back as if kicking someone with your foot flexed (b)<\/strong>. Lower your knee back down, without touching the ground, and repeat (c)<\/strong>. Repeat for 3 to 5 sets of 10 to 12 reps.<\/p>\n

For more no-equipment workouts you can do anywhere, head to <\/em><\/strong>DailyBurn.com<\/em><\/strong><\/a> and try it free for 30 days. <\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Don\u2019t neglect your rear! These six butt exercises are perfect for runners and will whip your posterior into gear \u2014 literally.<\/p>\n","protected":false},"author":53,"featured_media":41432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[32,108,281,341,343,100],"class_list":["post-41421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-bodyweight","tag-running","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/41421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=41421"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/41421\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/41432"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=41421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=41421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=41421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}