Must-Try Glute Exercises for Runners


If you’re struggling with weak glutes, then squats may be just what you need.

The problem is that most runners do them incorrectly, which can lead to injury.

Runners will typically keep their chests upright and drive their knees forward, turning off the glutes.

Since the knees are often an issue for runners, doing squats this way can be harmful.

What’s the proper way to do squats then?

Watch the video to find out!

How to Do a Proper Squat

Bend your knees into a squat position.

Instead of keeping your chest upright, push your butt back, lower your chest, and hinge from the hips. The knees will drift forward a little and the chest will come down as you do this. Avoid driving your knees forward too much.

Want to make it harder?

Do the same squat but holding weights in both hands like briefcases.

Try the Chop & Lift Squat

This is one of my favorite variations on the squat for an extra challenge.

Hold a weight with both hands and squat down with the weight to the right side of your body. Your elbows and knees should be in alignment.

Then straighten up and lift the weight with both hands over your head to the left side. Turn your body to the left and pivot with your right heel as you press up with the weight. Do both sides.

You can use a weight or not, depending on your preference.

This chop/lift pattern is great for working your whole body. You will not only activate your glutes but also work on your hip mobility, low back, and arms.

This variation on the squat is a very good exercise to use in your warm-up or cool-down.

Take-Home Message

If you want to feel great running all year long, having strong glutes is crucial.

These squats are an excellent start, but you will need more exercises to run your best this year.

With RunSmart, you can access an entire program of runner-specific exercises like these.

Build your glute strength to run injury-free with RunSmart!

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