Glutes play an important role in improving our pace, by generating the power required for good hip extension and hence a powerful stride. Glute strength is also crucial to remain injury free. Glute Bridges, if done correctly, this workout builds the core strength required to stabilize our back, and pelvis. Glute Bridges also act as an activation exercise for hamstrings, lower back, abs, in addition to the glutes.
How to do it?
- Lie on your back, knees bent and feet touching on the floor, as shown in the figure A
- Glutes, back, the core should be engaged and palms facing the ground
- Place the heels where the tip of the palms can touch the heel
- Raise your hip and hold it for a 2-3 sec in the position, as shown in figure B
- When the glutes are raised; knees and ankle should be in a straight line
- Keep the core, glutes and back engaged and exhale on top and then come back in the initial position. At all times keep the core, glutes, and back engaged
- Chin and neck should to relaxed
- For advanced training add a resistance band above your knee as shown in figure C. Ensure you position the feet wide enough to create the resistance and maintain it through the movement.
- You can also hold a plate or dumbbell as shown in figure D to increase the resistance as you advance further.
When to do it?
To begin with, 2 sets of 10 repetitions. It is recommended to do a mobility exercise to activate the glute muscles, thus can be done before the run. It is a good workout to strengthen the glute muscles. Once you are used to one level of the resistance band, it is advised to increase the resistance gradually.
