Home workouts: Getting stronger glutes with home exercises for a perfect run
All workouts and exercises are based on coordination. Your body is a dense network of muscles, joints and tendons, and all of them need to be in top shape if you are serious about getting fit. Running too is a game of coordination, so any exercises that only focusses on a particular muscle should not be the norm.
But it’s crucial to develop muscles even for running. So which ones should you focus on? Glutes, deep abdominals and your big toe are the most crucial ones for runners, since they are vital to your mobility. Let’s look at glutes and see how you can develop them to become a better runner
Glutes are the hardest-working muscles when it comes to running, but most of us are constantly glued to our chairs and that makes the glutes weak. Over time, these muscles become lax and unused to activity, reducing their ability to spring back into action when called upon. This is why you need to work to get stronger glutes.
Activating your muscles means getting them ready for more intense activities. To do that for your glutes, start with the simple supine glute activation. Lie down on your back, and cross your left ankle over your right thigh, while your hands will be crossed on your chest. Now contract your right buttock and lift your hips till your right knee and the neck are in one straight line. Do not use your hamstrings to lift yourself, but use only your glutes to get up. Complete 10 repetitions and then work the other side.
Lunges are great for your hamstrings, stronger glutes and hip muscles. This exercise (as seen in the video) will loosen up your hip flexors. These are often tight in novice runners, and can lead to pulls and strains in the glute area. Step forward and bend your back knee. Keep the front knee over your ankle. Hold this pose for 30 seconds on each side. We recommend that you do this stretch after every training run, without fail.
Single Leg Deadlift
You can do this exercise with weights too, if indeed you have some at home. Otherwise, stand on one leg and put your other leg behind you and in the air. Pin your shoulders back and keep your spine in its natural straight position. Now move forward and try to touch the ground. Return back up and repeat. And make sure you switch your legs every 10 reps for a balanced workout.
For a variation, stand with your left foot half a step behind your right foot and with your right foot flat on the floor beneath your hip. Only the toes of your left foot should be touching the floor. Bend at the hips and knees as you reach down with full extended arms and grab dumbbells (or imaginary dumbbells) placed on either side of your right foot. Pause briefly and then lower down toward the floor, stopping just before your hands touch the ground. Repeat, and do 10 reps for each side.
Squats come in various forms, from wide squats to deep squats and to squat jumps. All of these contribute to strong gluteal muscular structure. Properly executed squats shape your butt in ways that’s simply not possible otherwise and they target the crucial hamstring as well. The depth you are able to achieve with each squat will vary as you keep exercising, but try to get to a parallel-to-the-ground position at first. Over time, parallel or above squatting will have very little effect on your glutes, so make sure you increase the depth of your squats as you go on.