A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

Sunday, September 7, 2014

Sunday Funday - Strengthen those Glutes!



What is Sunday Funday you ask? Well, it's the day of the week I will share some new ideas for workouts. Most of you have your RUNday on Sunday. So after your long run, kick back with some carbs and check out the Sunday Funday workout you can use later in the week!

Today's Sunday Funday Workout is all about strengthening your glutes! Runners, the powerhouse of your lower body is not your quads, it is your glutes. Teaching your glutes to activate (and not making your quads dominate the party) will help prevent knee pain.


1. Clam Shells
2. Hip Abduction
3. Resistance Band Walk
4. Glute Bridge

Enjoy!
Any other ideas for exercises that strengthen your glutes?

Disclaimer: I am a personal trainer, but I am not YOUR personal trainer. These exercises are not prescriptions. Please check with your doctor before starting any workout program.

17 comments:

  1. Thank you for the suggestions, Meg!
    Hey, how is your knee/IT band doing these days with the increased stretching and foam rolling?

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    1. It is doing GREAT!!!!! I don't know if it is coincidental or if it is actually helping. One thing that still bothers it is laying on the couch with my legs out straight. It is not 100% but it is getting better. I hope it's the stretching and rolling that helps.

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    2. I think it's most certainly helping and YAY for you. Progress is always a good thing. Keep it up, girl.

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  2. LOVE this video, Meg! I am going to do all of these today!

    I can't believe how fluffy Chrissy is! How often do you have to brush your kitties? It's a good thing Cecil is short-haired because he HATES being brushed. As soon as you take the brush out he attacks and bites the hell out of it!

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  3. He is such a fame whore, walking by three times. He just always needs to be up in everyone's business! We actually don't brush him a TON... we should do it more. He doesn't get mattes or knots. Jelly is the one that gets the butt knots!

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  4. Thank you for this!! I'm going to add these into my routine on off days!

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    1. Oh good! I am so bad at doing stuff like this but I know it is good for you!

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  5. I love these type moves to work my glutes - I work on my hips a lot because I know it helps with the running miles!

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    1. Ahhh the hips. One thing I learned is I need to STRETCH my hips. Well, stretch in general, but def the hips.

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  6. I am totally doing these workouts this week! I love how Christmas makes an appearance. :)

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  7. Love the videos :) Great choice of exercises. I did a lot of that when I was having hip pain and it really helped but i have been lazy about ever since. I also do a very small movement that seems to help me quite a bit. I pull my knee and it hold close to chest while laying down and do a small raise. It's a little movement but it feels good :) When ever I do speed work or longer runs I would feel the fatigue in my glutes for sure. My quads rarely feel anything...odd.

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    1. That is awesome then maybe your glutes are doing they work they're supposed to be doing! :)

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  8. May I ask what is the number of sets/reps you do for these exercises and how many times per week??

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    1. Well since I have RECOMMITTED to rehab on my IT band, I've been doing these 4 times a week, about 15 reps/2 sets. That is probably a lot for someone who isn't having any issues. For a runner who isn't having issues, I'd do them as a warm up on cross training days.

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  9. Thanks Megan... I cannot even really run now because of my plantar fasciitis but at least can work on some glute strengthening since I do have knee issues...

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    1. Augh I have suffered from that! Look at it as an opportunity to do the strengthening stuff. I know it is not the same...

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