Most runners know that their glutes are some of the most important muscles that they use to run, propelling them forward.That’s just start though, as Erica Marcano, a strength and conditioning coach and the founder of The Notorious ATC, explained to me.The glute max—the big peachy one— is your most powerful hip extensor, and, yes, it helps propel you forward, but it also stops you from sinking when your foot hits the floor.The accompanying glute med and glute min help steady your pelvis any time you have only one foot on the floor. Together, they help keep your knee from caving in and your hips from swaying side to sideMarcano shared her top five glute-strengthening exercises for runners with Fit&Well. These exercises involve minimal equipment, so they are easy to do anywhere,” she says. Along with your glutes, the routine will also develop your hip rotator muscles. These muscles help improve stride efficiency and aid with ground reaction force absorption.Plus, rather than working muscles in isolation, these exercises also engage your quads, hamstrings, calves, core and upper body, priming your body for optimal movement.As such, Marcano suggests you do them as a warm-up before heading out for a run.Here are the exercises.
