How to Strengthen Your Glutes: The Speedskater

Are you focused on strength training but still getting injured?

Here may be the problem: Your exercises aren’t runner-specific.

Many runners believe clamshells or leg lifts are the way to go, but those exercises fall short when it comes to injury prevention.

As a physical therapist, I’m constantly treating injured runners who are doing the wrong exercises to strengthen their glutes.

Why Target the Glutes?

Runners typically lack strength in the glutes, which is the root cause for many running injuries.

Glutes are essential for running, and if they’re not strong enough, you will get injured.

The speedskater is one of my favorite exercises for targeting the glute muscles.

Strengthen Your Glutes With a Speedskater

Here’s How to Do It

Start by balancing on your left foot. I like to soften my knee a little.

Once you feel balanced, tip your chest forward, hinging from the hip. (Note: That hip hinge is important because it will activate your glute muscle.)

Next, reach forward with your right arm and back with your right leg. Touch the ground with your toe.

Then, pull yourself back up to a marching position, balanced on the left leg. Do 3 sets of 10 on both sides.

Make It Harder

To increase the difficulty, hold a weight in your hand as you reach for the ground. Adding the weight will strengthen that glute muscle more.

Avoid This Mistake

Form is key when building glute strength to avoid injury.

One mistake runners make is stepping down fully on the back foot. Be sure to tap the foot on the ground.

Another common mistake is keeping the upper body straight, which fails to activate the glute muscles.

Ready for More Exercises & Injury-Free Running?

For additional exercises like this, check out the RunSmart App!

All of our exercises are designed specifically for runners and focused on preventing injury.

Here’s what you get with the RunSmart App!

  • Access 40+ runner-specific strength workouts that will keep you running your best
  • All workouts are designed by Physical Therapist & 6X-Boston Qualifier, Steve Gonser PT DPT
  • Workouts are convenient & accessible from the RunSmart App
  • Choose from bootcamp-style, weights, and yoga workouts that fix & prevent injuries

Start training with RunSmart today!

Run Injury-Free

Start a two-week trial today!



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