No matter how much strength one has, the ability to run faster and efficiently depends on power generation. Hence strength training for runners has to be with Power development as an objective.

Glutes are the powerhouses for runners, and weak glutes and the inability to generate power is a common observation at RunMechanics. Weak glutes not only cause performance issues, but a variety of other issues including hyper engagement of the upper body, and overstriding to name a few.

Barbell Hip Thrusters is an advanced workout for glute strength and power development, targeting muscles like your gluteus maximus and gluteus medius.

How to do it?

This workout requires a bench and barbell

• Sit on the floor with your back leaning on the bench.
• Your upper back and elbows should be touching the bench and the shoulder is erect as shown in figure A.
• Place the barbells on the floor, and position yourself such that your hips go underneath the barbells
• Ensure the barbells are at a comfortable weight and get the barbells just on your hips, and hold them with your hands
• While taking the support of the bench, brace your core, and thrust your pelvis upwards while driving through the heels till you reach the maximum extension as shown in figure B.
• Hold this position for a couple of seconds, and then come back to the start position (as shown in figure A)

Key things to watch out

• Keep your glutes and core engaged all the time
• If you are a beginner, don’t load weights on the bar without supervision
• Not to slouch on the bench

When to do it?

Include this as part of strength training with 2 sets of 8 to 10 repetitions and then gradually increase the reps and weight.

Since this is an advanced workout, if you are just beginning to work on glute strength, consider more beginner-friendly workouts such as glute bridges, and kettlebell swings for strength and power development.