The Glutes: Your Biggest Asset

  • By Jené Shaw
  • Published Dec 5, 2013
  • Updated Feb 18, 2014 at 12:02 AM UTC
Photo: Nils Nilsen

Tips To Get Your Butt In Gear

— Before you go for a run, do some lateral dynamic warm-ups like carioca, side shuffles or monster walks with a band around your ankles to get your glutes firing.

— Foam roll before your run, suggests Austin, which forces a slight bit of contraction on the muscle fibers (versus after, which is for myofascial release).

— Incorporate exercises such as single-leg squats and lunge hops 2–3 times per week.

— Do hill repeats where you focus on driving the push-off from your glutes. Even thinking the words “run with your butt” can help reinforce good form.

— When you start to fatigue during a race, do a couple minutes of shorter strides at a time, and slightly lean forward from your chest to ensure your legs are landing underneath your hips. If the change in focus doesn’t help, stop and do a few hip mobility exercises to increase range of motion.

RELATED: One-Minute Exercise: Strengthen The Glutes

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Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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