I regularly exercise my glutes ever since I had a hip injury after a 10k race because of inactive glutes due to an office job. The exercises are simple but so vital for me now
I find hill runs to force your glutes to activate properly. They're essentially single-leg glute bridges disguised as running. I feel it's important to note that glute activation exercises are really effective right before a run. I typically do a quick warm-up routine, then a set of banded super clams, extend the top leg into a side extension, then go into a set of single-leg glute bridge. When I start running you can feel the difference in your glute activation. I live near a modest hill, so I'll often start my run with some 50-ish meter quick jogs up the hill and back down.
Big kudos to Heather. I know few women, who would be willing to stand there while having their glutes dissected on a video. Thank you for the excellent, and extremely useful content.
Thanks Heather. Most glute videos just focus on strengthening the glutes - the focus on activation was new. One of the most useful and original GTN videos in a while - straight to my saved folder.
day 1 recovery run back squat 5x5 deadlife 5x5 glute bridge BW 12x3 day2 cycle and swim no weights day 3 run goblet squat superset with rdl day 4 swim day5 hill run day 6 rest day 7 long run
Well done. I've recently discovered most of these exercises while attempting to rehab a hamstring tendinopathy. Seeing them demonstrated and explained further was a great help. Thank you!
A variant to the extension is to turn the other way so you’re lifting up your legs and not your upper body. It’s much harder and targets the glutes almost entirely.
9:05 i am a back deficient and this exercise is better in reverse. work the legs instead of the upper body. if it's easy to lift you can add some ankle weights.
Was Heather trying to coverup that thumbnail with conservatively coloured winter jacket in the gym? Great cover of important topic: muscle balance is the way to injuries prevention and to better efficacy with not so higher load.
So many exercises. How about a video summarizing a comprehensive 10 - 15-minute routine you can do after running, cycling or swimming or on off days? One that covers the most important key areas of the body? Don't know if that's possible.
I am never sure what strength of exercise band to use. That purple band doesn't seem to appear on the colour charts I see on the web. How does one choose?
Got some variant of runners knee, and the internet tells me I need to train my backside to fix the problem ! So now I am trawling the internet looking for glute med exercises
Heather, what do you think of the abductor and adductor weight machines found in most gyms? I have been using these for a few months but I'm not convinced they are having the desired results.
I stay away from those style of machines personally. But I am sure they have their uses for people with limited mobility but it does take out the balance factor and therefore your core won't be firing as it should.
Hi ,lately did most of millages on the treadmill (weather) and stopped weight training. I’m experiencing knee pain . I really think it’s from the bounce of the treadmill.any thoughts or video on this topic
Whilst we are on the topic, bit of an embarrassing one here... My twig and berries regularly bounce up and down uncomfortably as I run, especially downhill. Anyway of avoiding my old boy swinging etc?
Same way women do with their chest...you need to find a way to "compress it". Easy search on amazon for "running compression shorts". Many options and many price points.
@1:31 when the two red dots appeared............. Me: “I’m sorry, I’m sorry, I’m sorry!!!” I thought a pair of eyes caught me, er, appreciating the view.
looking at their workout program - people use it for that now instead of bringing a book to write in. And we should be resting at least 3-5 minutes between each set ... if you are on phone you can time yourself. Depending on the training ... weight lifters some times need 15-30 minutes between sets... better bring a smartphone.
Great vid! but no one has get strong whit bands and only bodyweight...Deadlift, squats, hiptruster, and heeavy!!! sad that trialthtes still are scared to lift heavy...that is how u get strong...and the Glute is a big and strong! a band or ball wont make that strong...
Do you include glute exercise into your training? Let us know!
I regularly exercise my glutes ever since I had a hip injury after a 10k race because of inactive glutes due to an office job. The exercises are simple but so vital for me now
🙋🏻♀️ I do the hip bridge and the hamstring curl
goblet squats holding an 8kg kettle bell seems to work
At least I'm trying not to forget doing the activation drills seen at GTN :)
As a marathon runner, i regularly train my legs, core and glutes strength! I don't run faster thanks to this training, but i run injury free!
I find hill runs to force your glutes to activate properly. They're essentially single-leg glute bridges disguised as running.
I feel it's important to note that glute activation exercises are really effective right before a run. I typically do a quick warm-up routine, then a set of banded super clams, extend the top leg into a side extension, then go into a set of single-leg glute bridge. When I start running you can feel the difference in your glute activation. I live near a modest hill, so I'll often start my run with some 50-ish meter quick jogs up the hill and back down.
i agree i started doing a routine to activate core and glutes before morning runs that way your activating everything and warming up at same time
Cheat Sheet:
03:10 | Glute Activation: 10x each side, ? sets
04:07 | Single Leg Balance: 10x each side, ? sets
05:55 | Crab Walks: 10 steps each direction, 2-3 sets
08:09 | Prone Hip Extensions: 5-10x, 3 sets ++ weights
09:34 | Weighted Hip Bridge: 5x, 3 sets ++ reps, weights
10:20 | Hamstring Curls: ?x, ?sets ++ single leg
Running Strength: ua-cam.com/video/2lR-9qy3hfg/v-deo.html
Core Strength: ua-cam.com/video/zhLezCF8XGA/v-deo.html
Glutes: ua-cam.com/video/YJw7F4uVkPs/v-deo.html
I love u
Hero
i am a simple man....
I clicked because of content.
Big kudos to Heather. I know few women, who would be willing to stand there while having their glutes dissected on a video.
Thank you for the excellent, and extremely useful content.
I've been studying this subject for years. Always keen to get my head down.
hahaha champ! :D
Weighted Bulgarian split squats are my number one favourite exercise for running/cycling. Staple of any solid strength training plan.
Thanks Heather. Most glute videos just focus on strengthening the glutes - the focus on activation was new. One of the most useful and original GTN videos in a while - straight to my saved folder.
Great to hear, thanks Andrew.
Amazing thumbnail! Heather showing her BEST!
Full of focused knowledge and great presentation too.
Thanks T bear.
day 1
recovery run
back squat 5x5
deadlife 5x5
glute bridge BW 12x3
day2
cycle and swim
no weights
day 3
run
goblet squat superset with rdl
day 4
swim
day5
hill run
day 6
rest
day 7
long run
Well done. I've recently discovered most of these exercises while attempting to rehab a hamstring tendinopathy. Seeing them demonstrated and explained further was a great help. Thank you!
Maximus is known as the engine and the medius as the stabilizer. Working on the medius is paramount to avoid hips and knees injuries
That thumbnail though...
YES! LOL that's why I'm here...in all seriousness I've been learning how women do their hamstrings & glutes workouts.
that title though 😂 savage, Heather... thumbnail made me blush 😊
I've got FAI so I've just been told by my phsio this week all this information! Good timing!
Thanks so much for this video, so useful! I normally do workouts using bands... and also weighted hipthrust, squats (a lot), lounges, etc...
So much great information, you could have made 10 great videos from this content.
Thanks Michael.
Great video, this is probably the single most important area to strenghten all year round for runners. I'd also add barbell squats to the list!
Yes it's so often overlooked.
Helps with my runners knee pain, keeps knees from collapsing inward
When I started doing glute exercises and sorted out my anterior pelvic tilt my runners knee went away!
@@fattysl26
How you fixed pelvic?
@@emaddarawsheh7420 Glute exercises. I also found that when I engaged my core it automatically improved the position of my pelvis.
anterior pelvic tilt is huge. I had that problem too and made my calf muscles work way too hard while my glutes didn't do anything.
Thanks! I suspect this might be where I've been going wrong!
Just like those single leg hamstring curls on the back are really good - I like to superset with one leg glute bridge raises on the ball.
The last exercise is very difficult! Excelent tips!!
It needs full concentration for sure.
Thank you. A lot information but I will try it one exercise at a time.
Go Heather! Best presenter on GTN!!
I found Barre class helped SO much with glute activation. I felt a little silly in class, but the small movements worked wonders
You'll be the one laughing when you get stronger and stay injury free, I've heard Barre is great for an alternative workout. Great work.
Got to get that strong hip extension and injury prevention from the strong glutes! Especially good to avoid knee collapse when running
Exactly!
Favorite glute exercises are lunges, squats, and single leg squats.
A variant to the extension is to turn the other way so you’re lifting up your legs and not your upper body. It’s much harder and targets the glutes almost entirely.
I agree with this seriously
Well explained!!!! 👏🏼👏🏼👏🏼👏🏼
Never used a elastic band before, great idea 👍
Super easy and can do it anywhere.
9:05 i am a back deficient and this exercise is better in reverse. work the legs instead of the upper body. if it's easy to lift you can add some ankle weights.
thankyou
I've seen her wear at least three different Polar watches in this single video
Very helpful thank you
Thanks
Please tell me more
thank you :)
perfect youtube thumbnail! 😂😂😂 love the content also. :)
I work on my glutes even though people already think I'm an @$$
Was Heather trying to coverup that thumbnail with conservatively coloured winter jacket in the gym?
Great cover of important topic: muscle balance is the way to injuries prevention and to better efficacy with not so higher load.
Glad you're on board!
That guy in the headphones... too funny, go man, do a single pullup!
We spotted him after too!
So many exercises. How about a video summarizing a comprehensive 10 - 15-minute routine you can do after running, cycling or swimming or on off days? One that covers the most important key areas of the body? Don't know if that's possible.
We've made a few along these lines in the past. I feel it's always nice to give you a selection to chose from to adapt to your needs.
I am never sure what strength of exercise band to use. That purple band doesn't seem to appear on the colour charts I see on the web. How does one choose?
I would get a selection to use for different exercises, don't worry too much just make sure you can feel resistance and your glutes are working.
Got some variant of runners knee, and the internet tells me I need to train my backside to fix the problem ! So now I am trawling the internet looking for glute med exercises
Must be cold in that gym😂🔥
It was :0
Heather, what do you think of the abductor and adductor weight machines found in most gyms? I have been using these for a few months but I'm not convinced they are having the desired results.
I stay away from those style of machines personally. But I am sure they have their uses for people with limited mobility but it does take out the balance factor and therefore your core won't be firing as it should.
Hi ,lately did most of millages on the treadmill (weather) and stopped weight training. I’m experiencing knee pain . I really think it’s from the bounce of the treadmill.any thoughts or video on this topic
Check the treadmill isn't old or worn unevenly. It depends what you're used to but keep some activation exercises in there ahead of each run.
would these exercises be beneficial for cyclists?
Absolutely
She dooo be strengthening her glutes tho
Whilst we are on the topic, bit of an embarrassing one here... My twig and berries regularly bounce up and down uncomfortably as I run, especially downhill. Anyway of avoiding my old boy swinging etc?
Shorts with a better liner or compression short.
Same way women do with their chest...you need to find a way to "compress it". Easy search on amazon for "running compression shorts". Many options and many price points.
By experimenting with tight but not too tight underwear.
Good pair of scissors..... cut out the liner and get a pair of “runderwear”
Many thanks all- appreciate it.
I have worked my glutes off so I don't have any. That might explain why I can't run anymore.
Ok now shes just showing off
@1:31 when the two red dots appeared.............
Me: “I’m sorry, I’m sorry, I’m sorry!!!”
I thought a pair of eyes caught me, er, appreciating the view.
Thumbnail suggests running will transform Gluteus Maximus to Juscious Plumonous.
How fast do you reckon J-Lo or Kim Kardashian run?
re Kim K pretty sure silicone slows things down, J Lo might be kinda fit for a 50 something
@@coreyallert1482 Think J Lo even did a tri once.
I hold a 45lb plate in the hand the I drive the leg up and try to stay level. Should I do it without any weight?
If you've got the control then a weight is a nice progression.
Is the gym not heated?
No :0
Where’s Fraser?
i knew it, they're not just there to uncomfortably make men divert their eyes to avoid staring.
❤️❤️❤️❤️
Heather 😻😻😻
Is there a possibility that someone from GTN could lend me a hand an see, if my glutes are activating?
Band walk done wrong. Foot rotates out,
you bottom ❤
Most of the guys in the gym at Heather's back spent most of their time in their cellphones lol
looking at their workout program - people use it for that now instead of bringing a book to write in. And we should be resting at least 3-5 minutes between each set ... if you are on phone you can time yourself. Depending on the training ... weight lifters some times need 15-30 minutes between sets... better bring a smartphone.
Walking lunges
Sounds very posh and British saying bottom 😛
Guess I can't help my british roots ;)
It must be freezing in that gym.
It was chilly!
Kim kardashian running?🤣🤣🤣🤣 I want to see that
We should tap her up for a race ;)
Great vid! but no one has get strong whit bands and only bodyweight...Deadlift, squats, hiptruster, and heeavy!!! sad that trialthtes still are scared to lift heavy...that is how u get strong...and the Glute is a big and strong! a band or ball wont make that strong...
Getting DESPERATE - GTN is running out of topics .... (Less is MORE) ;)
Have some rest, you look tired 😉
Ha I know, had been swimming just before so goggles never help.