Running GLUTE EXERCISES from BASIC to ADVANCED (step-by-step)
HTML-код
- Опубликовано: 20 окт 2024
- Glute exercises for runners. In this video I’ll show you the four stage process I use to help runners build stronger glutes for better running. Glute activation, glute strength and hip stability are all important parts of running injury prevention, and helps distance runners to maintain proper running form. Don’t wait until you’re injured and your physical therapist gives you glute exercises for runners. Instead you can use the exercises in this video to be proactive about your injury prevention routine.
---------
⚡️ FREE DOWNLOAD - Here's a link you can use to download my free glute workouts for runners: jamesdkr.lpage...
🔴 WATCH NEXT
➜ Running technique for better glute activation: • Power-Up Your Running ...
➜ How to use your glutes when running: • How to Use Your Glutes...
➜ How to IMMEDIATELY improve your balance: • Video
FEATURED EXERCISES
➜ STAGE 1 - Side Lying Leg Raise for Glute Medius: • Side Lying Straight Le...
➜ STAGE 2 - Standing Fire Hydrant for Glute Strength: • Standing Firehydrant t...
➜ STAGE 3 - Runner's Arabesque: • Single Leg Exercises: ...
---------
🔴 PLEASE SUBSCRIBE: www.youtube.co...
FREE 30 DAY CHALLENGE: www.kinetic-re...
---------
Whether you're training for a trail running race, or you're getting ready for your first distance running event like a half marathon, this glutes workout will help you to improve hip strength and control, and keep you running injury free.
This four stage glute training program begins with glute activation exercises to help you learn how to activate your glutes before moving on to the second stage. Stage two involves you working on improving isolated strength and stability with an emphases on hip stability in weight bearing. The next stage focuses on building functional strength using bodyweight exercises through a larger range of motion. The fourth and final stage of these glute exercises for runners actually focuses on proper running form. When running with good running technique, specifically pelvic posture, you will find it much easier activate your glutes when you run.
---------
TWITTER: / kineticrev
FACEBOOK: / kineticrev
INSTAGRAM: / kineticrev
Music by Epidemic Sound: www.epidemicso...
---------
ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: kinetic-revolu...
#Running #JamesDunne #PhysicalTherapy
*WATCH NEXT - How to use your glutes when running:* ruclips.net/video/mmZ7GJJsYE8/видео.html
Great video's James no talking for 10 min then showing excercises straight to the point👍👍
Thanks, David! That's exactly what I'm trying to achieve with these new videos. Glad it's coming across :)
I needed this in the early 80's.
😂 Better late than never?
@@JamesDunne Yes, great tips!
I suffer from very weak glutes. I'm looking forward to adding these to my routine. Thank you for a great video.
No problem. I hope it helps :)
great videos, I like how you discuss how to spot signs of weakness and then address how to fix them. Its really easy to follow and I will recommend to anyone I know who runs.
I love your video and the step-by-step explanation so much
I have weak glutes stemming from a broken leg 5 years ago. I do a lot of work to keep things in check. After a 9 mile run yesterday I was really feeling it in my hip and glute. Just doing these once this morning caused a release that was pretty unbelievable. Great little set of exercises that I'm going to add to my morning routine.
Thnaks so much James. I’ve suffered from knee pain due to lots of road cycling and running. Lately I’ve been using your videos to help me work more efficiently and pain free during my runs.
Goes to linked video because over worked calves (and feet) definitely sounds like me! Thank you for this. Nice punchy length and realistic suggestions.
No problem, Andrew! Glad it was helpful :)
Excellent video. Tremendous help. Former footballer that has been in the gym for approx 5 years post hip replacement seems to have mentally forgotten how to run properly this was excellent video. Thank you
Absolutely fantastic content. Thanks!
Thanks, Evan. Glad you enjoyed it! I hope it helps your running :)
I agree with the other comments- what a fantastic find. Thank u. Brilliant glute strengthening/ training videos
Thanks, Una! That’s very kind 😃 Really glad you’re enjoying the videos!
Keep them coming, the good videos 👍💪🏃🏼🏃🏼♀️
Hi Great Video James busy nursing a ITB band injury at the moment.Why did i not watch your videos 3 months ago when i started running keep up the good work from a cold South Africa
James, I just don’t know what to say, many many thanks Pal 👍👍👍
Your videos are so informational! Thank you!
Thank you so much, James! 😊🍀
These look great. How many reps and sets and how often per week? And all three exercises?
Thanks so much. This is money! Echos with some more explanation what my physio here in Canada has been having me work on.
Loving this advice James some great content 👍👍👍
That first and second exercises, certainly works my glutes. I added these to my arsenal. The third exercise, was dead easy for me, so maybe it's one for much weaker glutes. Thanks again for this short and sweet lesson.
Great! Perhaps consider adding some weight to a single leg deadlift instead of the third exercise? Like this... ruclips.net/video/F265xoevqrY/видео.html
I couldn’t do one without toppling over but I started 🙏🏼
Amazing. Thank you
How often would you recommend doing these exercises? I regularly experience lower back pain in one side and have been told to ‘fire up’ the glutes. Thank you
Hi James, great video, could you point me to your video, you are talking about 'where the standing lag should find stability from' , you mentioned it on 4:12 at this video.
I was so happy on that fire hydrant move we didn't have to hold that one for 10 seconds. 😂
Hi James,
When you talk about stages here, is the idea to “master” one exercise before moving onto the next one? I.e. do the horizontal leg lift until it becomes easier, then move onto the fire hydrant etc, or do them all as a session together each time? Thanks,
James
Great video thanks. I actually made my ITB problem worse with this. I feel like my TFL is much stronger now and also much more of a problem. Any idea on how to correct this?
I have the Exact same friggin problem bro. My tfl does EVERYTHING. Tryna get that mf to calm down
@@daneforbes7266 I am stretching the quads, the hip, the internal and external rotators, the sartorius and it is improving slowly.
On one side when I do the lying down and straight leg back towards the wall I can’t get my leg to go very far b4 my hip really feels it. Amy advice?!
Can single leg dead lift be done after microdiscectomy surgery for L5S1 disc prolapse?
How many days a week should I do these exercises?
Hi James - Thank you for these amazing videos. When I do these exercises after a bit, I feel my hamstring and later on my calves. Is that just a sign of very weak glutes ?
🙏💜thank you
James i cannot even activate ( tighten ) my left glute when doing first exercise !:(
Any tips ? I’m guessing keep on trying
Thank you 😊
Man I wish I knew this before.
Hope it helps for the future!
Hi. Thanks for the exercises. I’m a little confused what part of the glutes are meant to be doing the work? I find that if I don’t turn the working leg slightly outwards, the glute mead is not the primary worker. My understanding of these exercises is that the glute mead is meant to be the primary working muscle. Thanks
Are strong glutes responsible to help lower back pain from getting up from sitting position.
L-5
My itbs band is still aching 3 weeks from the injury day is that normal?
Where can I buy that band?
Quick question: Something I never understand is how these exercises can be referred to as "strength training". Because a set of single leg deadlifts that you can do many reps of is nothing like a 3 rep max deadlift with 100kilos (or more) for example. I'm confused as to the physiological effect of exercises like these. Don't get me wrong, I believe in them and I believe in you - but I fail to understand the physiological rationale behind thesee xercises. What exactly are we training if it's not strength (defined as 1-3 rep max) per se?
Great question, Mikkel. Honest answer is that using the word "strength" like this is just a colloquial umbrella term. Should I be more accurate and say "neuromuscular control"? Probably! But I think it would make for a much less relatable video. Physiologically, are we training absolute strength? No. We're certainly not improving 1RM with any of these exercises! We can certainly work on strength-endurance by loading the movements up with dumbbells or med balls though. Putting myself in the shoes of your average runner on the street, they're interested in becoming "stronger" as a runner (meaning more resilient and able to tolerate training load). This is the type of strength I know most distance runners can relate to... not increasing their 1RM squat, deadlift, bench press etc... Does that make sense?
@@JamesDunne Makes sense! Thanks! If you feel like making a video at one point going more in depth on what neuromuscular control means, what adaptations take place in the muscle/nervous system through such training, what activation means etc. I know I would definitely appreciate that :)
Keep up the great work! Love your vids!
I feel the side leg raises meant for glute med on my front hip flexor....why? I do everything i can to maintain good form
Cuz you may have tight hip flexors.
Do sm warmup, stretch those Hip flexors and then try the side leg raises.
Also try, actively flexing your glutes while you do the side leg raise.
Your each and every video is of STERLING QUALITY.
Hi James,
When you talk about stages here, is the idea to “master” one exercise before moving onto the next one? I.e. do the horizontal leg lift until it becomes easier, then move onto the fire hydrant etc, or do them all as a session together each time? Thanks,
James