Glutes are known to be the most powerful group of muscles of the body. Athletes are specially required to train their glute muscles, which helps in improving their running and reducing injuries. There are many advanced glute exercises which help in contracting the hip muscles and moving them in every direction. These exercises are also suitable for those who spend long hours sitting in a place and need to workout their glute muscles extensively. These exercises help in building power, strength and flexibility. They can be included in your regular workout schedule, at least three times in a week.
Here Are 5 Advanced Glute Muscle Training Exercises For Improved Running:
1. The Step Up:
This is one of the most effective exercises which helps in building balance, strength and power of the glute muscles. This exercise is quite like a functional movement which targets are important muscles of the legs, especially the hamstrings and glutes. This is an advanced workout and should be done slowly. Start by standing straight. Your foot shall be placed on a bench or a step. You shall hold dumbbells in your hands which should be by your sides. Your arms shall be straight. You can then slowly push your top foot and then step on the bench. Use your both feet for the purpose. You will again take a step down on a foot.Your foot shall be on this bench. You can repeat the exercise at least 10 times. Do three sets.
2. Hip Thrust:
This is quite like a plank exercise, suitable for those who do not like to do planks, yet need to train their muscles. This is an easy to do workout and quite simple to learn as well. You can do this workout anywhere you feel like. Start by lying down on your back. Your knees shall be bent at a 90 degree angle. Try and be comfortable, as much as you can. Your feet shall be completely flat on the ground and they need to be hip distance apart. You can slowly crunch your abs and then slowly move your pelvis muscles back. Your lower back shall be flat and resting on the floor. You need to be able to maintain a good pelvic tilt through the entire workout. Push your feet a bit and then raise the hips as much as you can. You shouldn’t be arching the lower back muscles. Stay in this posture for at least 6 seconds and then you can reverse this movement. To make the workout a bit challenging, you can elevate your feet a bit too.
3. Glute Extension:
This is an effective exercise which is highly recommended for athletes. It helps in improving performance by building flexibility and power. You can start the workout by standing. Lean a bit forward as you are on a back extension pad. Your toes shall be comfortably turned out. Keep your knees a bit bend. Your back shall be flat. From your hips, you can start bending and move as much as you can. Now, when you wish to come up, you can again push the thighs in the pad and then again squeeze the glutes. Your back has to be kept straight. While you are in the top position, you need to squeeze your glute muscles a little more. You should count till 2 when you are going down. You can also count 2 when you are going up.
4. Heavy Barbell Squat:
Start the workout by keeping your feet a bit wide. Your toes shall be turned out. Now, slowly lower your butt down, as you start from your hips. Move your butt down to the level of the hips. You can again stand up. As you move from the stand to squat position and as you move up again, the barbell shall be in a straight and vertical line. It shall be just at the center of your foot. Do this at least 8-10 times. This will help in improving your running by building flexibility.
5. Hip Hinge:
Athletes who often suffer from immobility or injuries, should necessarily include hip hinge exercises in their daily routine. This is just perfect for the glutes and helps in working out the respective muscles in the best possible way. When you are doing this workout, you need to ensure that there is very less or almost no knee and lower back movement. This shall make the workout most effective. You will be moving the hips as your spine is in a neutral position. Start by standing as you keep your feet hip distance apart. Your head shall be in a neutral position. Your ears shall be in alignment with the ankles, shoulders and hips. You need to stay in this position as you move back and also bend forward. Your knees shall be soft with a bit of bend. You will be pushing the hamstrings and hips back as much as you are able to. Keep your torso parallel to the floor. You will be moving just as you would close the door with the butt. Stop for a second and then again push the hips forward. You can come to a full stand. You can again squeeze the glutes at the top position.