Top 10 Glute Strengthening Exercises For Runners

Your glutes are the biggest, most powerful group of muscles in your body. And when it comes to running, they play an especially important role - particularly when you’re picking up the pace to go fast. Strong glutes give you power, stability and speed, helping you perform better.  Glute strengthening exercises should therefore definitely be part of any runner’s strength-building routine. 

In this guide, we’ll look at 10 of the top glute exercises for runners which you can start using today. But first, let’s find out why it’s valuable to strengthen glutes as a runner. 

Why do strong glutes matter for runners?

Your glutes are comprised of three muscles, all of which play an important role in running:

• Gluteus maximus: This helps to move your hips explosively back and forth. 

• Gluteus medius: This helps you to rotate your thighs and lift your hips side to side (abduction). 

• Gluteus minimus: Also helps with thigh rotation and hip abduction. 

Your gluteus maximus is, arguably, the most important muscle here. It helps stabilise your trunk, decelerate your legs as they swing, and works to extend your thighs in front of you too. 

Your glutes are involved whenever you run or walk, but they become more engaged the faster you’re going. It’s no surprise that all the world’s fastest sprinters have much more muscular glutes than the average person. That said, long and medium distance runners will still benefit from glute strengthening exercises - it will help with stability, and allow you to pick up the pace when working towards your personal best. 

There’s also evidence to suggest that weak glutes could be a cause of running injuries. Again, by doing glute exercises for runners, you can reduce your risk of aches and pains. 

Related: How to improve your running speed

10 glute strengthening exercises for runners

The following 10 exercises to strengthen glutes are designed to help runners of any level to condition these key muscles. 

Most coaches recommend that runners should aim to do at least one strength training session per week. Try to include some of the following glute strengthening exercises into that session. 

1.Squats

Squats are easily one of the best ways to strengthen glutes, and they also work on your hamstrings, hips and quads too. Here’s how to do a squat as a runner:

• Choose a flat, stable surface. 

• Stand with your feet a little wider than hip distance apart, and with your toes angled slightly to the sides. 

• Hold your hands in front of your chest for balance. 

• Start by sending your hips back, then bending your knees so that your thighs are parallel to the floor (you can go deeper if you wish). 

• Your chest should remain lifted, and your head facing forward. 

• Return to standing by pressing through your heels and engaging your glutes. 

• Perform three sets of 10 reps. 

There are also several variations on squats, all of which will help to strengthen your glutes:

• Sumo squat: Place your feet further out to the side, with your toes almost at a right angle, then perform the squat motion. 

• Goblet squat: Hold a kettlebell or dumbbell to your chest, then perform a squat. 

• Jumping squats: This movement combines glute strengthening with cardio. Perform a squat, but as you come up, push through your heels and glutes so you jump a couple of inches off the ground. Land on your toes and swiftly move into the squat again before repeating. 

2. Single-leg deadlifts

A single-leg deadlift is a great exercise to strengthen glutes. It will also work your hamstrings and back muscles. Here’s how to do it:

• Stand with your feet hip-width apart. 

• Hold a dumbbell in each hand (start with a lighter weight until you get more experience), with your arms straight down in front of you. 

• Hinge forward at your hips. Shift your weight to your left leg, while your right leg extends straight behind you. 

• Tilt forward, with the weights straight below. You’re looking for a straight line from your elevated foot to the back of your head, making a ‘T’ shape. 

• Slowly lever yourself back to the standing position. 

• Alternate your legs, performing 10 reps on each side. 

There are a few variations to single-leg deadlifts, including:

• Bodyweight single-leg deadlifts: For beginners, perform the same motion, but just use your body weight. 

• Deadlifts: To perform a deadlift, you keep both feet on the ground and perform the same hinge movement from your hips. You won’t tilt so far forward, and there should be a slight bend in your knees. 

3. Single-leg squats

If you’re looking for a challenging glute exercise for runners, then try a single leg squat. Here’s how to do it. 

• Stand up with feet shoulder-width apart. Keep your hands by your sides. 

• You might want to stand with a wall to your side to help with balance. 

• Squat down low on your right leg, as you lift your left leg straight up and bring your right arm to reach for the toe, while your left arm helps to balance. 

• Carefully return to upright, without your left leg touching the ground. 

• Perform three sets of five reps on each side. 

4. Bridges

A bridge is a really effective glute strengthening exercise for runners. It will also work your hamstrings and your core too. Here’s how to do bridges:

• Lie on a mat with your arms to your side and your palms facing the floor. 

• Bend your knees so that the soles of your feet are flat on the ground. 

• Engage your core and glutes, and lift up through your hips, so there is a straight line running down from your knees to your upper back. 

• Your upper back should stay on the floor - don’t put any weight on your neck. 

• Hold the position at the top of the bridge for two seconds and engage your glutes. 

• In a smooth motion, return to the start. 

• Begin with three sets of 20 reps. 

There are several variations on bridges which will also build strength in your glutes. 

• Weighted bridge: Get some padding and place it on your midriff, then place a weighted barbell on your hips, holding it in place with your hands. Then perform the bridge motion. 

• One legged bridge: In this variation, you perform bridges, but lift one leg slightly off the ground, so the other leg takes more load. Alternate between legs. 

5. Single leg hip thrusts

These glute strengthening exercises really isolate the gluteus muscles and you’ll soon start to feel the effects. Here’s how to do single leg hip thrusts. 

• Use a weight bench, exercise box or another suitable surface where you can elevate your body. You’re looking for something that’s about knee-height. 

• Position your upper back against the bench, and place your arms flat out to your sides. 

• Put your right leg on the ground with a bent knee, so it forms a 90 degree angle to your torso, while your left leg should be bent too, but hovering just off the ground.  

• Your upper back will a pivot point. 

• Engage your glutes (you’ll feel it most in your right glute), and hinge your hips upwards, until your back is almost horizontal, and your bent left leg kicking up. 

• ‘Dip’ down until your behind is close to the ground, then lift up again. 

• Perform three sets of five reps on each leg. 

Variations on single leg hip thrusts include:

• Two leg hip thrust: For beginners, you do the same motion but keep both feet on the ground. 

• Weighted single-leg hip thrust: Place a weight plate or barbell on your hips, then perform the same hip thrust movement. 

• Resistance band single-leg hip thrust: Add resistance to the hip thrust by looping a resistance band around your knees. Each time you drive your ‘floating’ leg up, it will add resistance to the move. 

6. Side leg raises

A side leg raise is a great glute strengthening exercise, and will give your gluteus medius and gluteus minimus a work out. Here's how to do them:

• Lie on your right side on a mat. For comfort you can rest your head on your elbow. 

• Your left leg and foot should be stacked on top of your right leg and foot. 

• Engage your glutes and lift the right leg as high as comfortable, hold it there for a second, then bring it slowly down. 

• Perform two sets of 20 reps on each side. 

The classic variation of a side leg raise is to use a resistance band. Loop a fairly flexible band around your ankles, then perform the same motion. 

7. Clam shells

Clam shells are another glute strengthening exercise which will work your  gluteus medius and gluteus minimus. Here’s how to do them:

• Lie on your right side with your legs together and your left foot stacked on top of the right foot. 

• Bend your knees. 

• Engage your glutes, and lift the left knee upwards while the foot stays down, then gently lower it. 

• Perform two sets of 20 reps on each side.

Similar to side leg raises, you can make clam shells more challenging by looping a resistance band around your knees. 

8. Cable kickback

Cable kickbacks are really good glute exercises if you’re a member of a gym. Here’s how to do them. 

• Adjust the cable machine to the lowest height setting, and then attach an ankle cuff. Place it around your right ankle

• Shift your weight to your left leg and hinge forward at your hips so there’s a slight bend in your knee. Your back should be straight and horizontal to the ground. Hold onto the cable machine for balance. 

• Bend your right knee and lift it forward, and engage your glutes. Now, kick back so the leg is out straight - you’re looking for a straight line from your head to your heel. 

• Perform two sets of 10 reps on each side. 

You can add more weight to the cable as you get stronger. 

9. Hamstring press

A hamstring press is a classic exercise to strengthen glutes. You’ll need access to a gym with a leg press machine. Here’s how to do it:

• Adjust the position and weight as required, following the instructions on the machine (or ask gym staff for help). 

• Place your feet shoulder-width apart on the plate. 

• Engage your glutes, legs and core while keeping a flat back on the seat, then release the weights. 

• Bend your knees as the weight comes down, then perform a smooth push up as you straighten your legs out. Your knees should stay slightly bent - don’t ‘lock them’. 

• Perform four sets of 20 reps. 

There are several ways to vary the hamstring press. Most obviously, you can add more weight as you get more experience. Experiment with placing your feet in different positions too. Higher on the plate will work your glutes most, whereas wider or narrower positions will engage your inner and outer thigh muscles. 

10. Bulgarian split squat

Bulgarian split squats are another powerful way to strengthen glutes. They also work all of your leg muscles and your abs too. Here’s how to do them:

• You will need a bench or box, and a suitable weight (a kettlebell or plate is best). The platform of the bench should come up to about knee height. 

• Hold the weight in your arms at chest height and stand up straight. 

• Bend your left knee behind you, and position your toes on the bench, while keeping your right leg straight. You may need to shuffle or hop the right leg to find the correct position. 

• Now squat down by bending your right knee, with your left knee coming down close to the ground. 

• Engage your core, and press powerfully up into standing, then repeat. 

• Do three sets of 10 reps on each side. 

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Compression clothing and glute exercises

Compression leggings and shorts can be really helpful when performing glute-focused exercises. The materials used in compression clothing feature panels that apply a ‘squeeze’ to your glutes and other leg muscles. This helps to reduce muscle vibration, supports the muscles, and encourages blood flow. Learn more about the benefits of compression clothing for runners, or browse our compression leggings for women and men.

Know how to train glutes for running 

Your glutes play an incredibly important role in your running, helping provide power and speed, while reducing your risk of injury. By building some glute strengthening exercises in your training routine, you’ll soon start to see the benefits.