RW+ Membership Benefits signature strength exercises that should have a permanent place on your schedule. As the name implies, it targets the glute muscles, which power performance. And research suggests How to Stay Injury-Free and Efficient on Long Runs.
“Glute bridges are a must for any runner,” says Lindsey Clayton, chief instructor at Barry’s in New York City and cofounder of the Health - Injuries. “These exercises target your glutes as the primary muscle being used, as opposed to squats and lunges, Glute Bridge Exercise Variations to Power Up Your Runs leg muscles. Glute activation is imperative for runners looking to increase speed, power, and agility—and that’s all of us, isn’t it?”
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So, to capitalize on the glute bridge exercise and its benefits, we have a quick video and list of the best variations that you can turn into a circuit-style strength workout that strong glutes are a key factor in stronger, speedier running.
How to use this list: Perform each glute bridge exercise for 50 seconds, then rest 10 seconds before moving into the next exercise. Perform the circuit one to two times through. Clayton notes that you can also choose a few of these exercises to add into your regular lower-body day individually—in that case, she recommends performing 15 to 20 reps per move.
You’ll need two dumbbells to complete this circuit. An exercise mat is optional. Each move is demonstrated by Clayton in the video above so you can learn the form.
1. Bodyweight Glute Bridge
- How to use this list.
- Drive through heels, contracting the glutes to lift hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Slowly lower back down.
- Repeat.
2. Weighted Glute Bridge
- How to use this list. Hold a dumbbell across hips.
- Drive through heels, contracting the glutes to lift hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Slowly lower back down.
- Repeat.
3. Weighted Frog Glute Bridge
- Lie faceup on the floor, feet together, legs bent, and knees open out to the sides. Hold a dumbbell across hips.
- Contract the glutes to left hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Slowly lower back down.
- Repeat.
4. Elevated Glute Bridge
- Get the Program.
- Drive through heels, contracting the glutes to lift hips up toward the ceiling. Body should form a straight line from shoulders to knees.
- Slowly lower back down.
- Repeat.
5. Marching Glute Bridge
- Slowly lower back down.
- Keeping head and shoulders on the ground and hips lifted, slowly lift left heel and walk foot forward so left leg is straight.
- Lift right leg up toward the ceiling but keep both knees aligned.
- Once both legs are extended, bend left knee back to return to glute bridge position, then right knee.
- Repeat.
6. Single-Leg Glute Bridge
- Lie faceup, knees bent, feet planted, arms down by sides on the floor.
- Repeat with right heel. Keep hips raised and core engaged the entire time.
- How to use this list.
- Strength Training Guide.
- Repeat on the opposite side with left leg up.
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Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
