I’ve been incorporating more cross training into my routine for almost a year now. Focusing on strengthening my core and glutes has helped me to become a stronger runner and therefor a faster runner. The gultes are a runner’s power-muscle and strong core helps stabilize all the rotation that is going on during the running motion: both are essential. Last week I came up with a little workout that incorporates some moves you can easily do at home to strengthen the core and glutes.
All you need for this workout is a kettle bell or hand weight, the rest of the exercises are body weight exercises of various plank positions. Here’s a closer look at a few of the moves:
On the left: Kettlebell Thrusters. On the right: Kettlebell swing.
Plank with side extension. Simply hold the plank pose, lift and extend leg to either side. Alternating sides.
Plank Twists. Hold plank pose and bring knee up to opposite elbow. Alternate sides.
Plank with leg raise. Hold plank pose and raise leg. Focus on using glute instead of hamstring to lift leg towards the ceiling.
Now go get your sweat on!
-Sarah
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How timely! I have recently found out that weak glutes have caused my hamstring issues, so I am working on this a lot, and my core too! Thanks Sarah, the more I strengthen, the better my hamstring feels, so I can run faster than 7:00 pace wooohooo!
Thats what was causing my hmateing tendonitis last winter. Ive been working on balancing the strength of my right and left glutes.
OH and WALKERS TOO.
Absolutely! And thise qho jusr want better balnce and all around fitness:)
You need a PIN IT button!!…not to worry, I pinned it anyway. I’m in need of as many of these as I can get my hands on. I’m currently rehabbing a hamstring and it’s mostly due to weak glutes! Gotta build ’em up!!
I was working on that this AM because when i clicked the pinterest button on the bottom all the other images came up except for the one i made specifically to be pinnable! Grr. Ill have to get a widget.
Just added a pin it hover button!
I’m a big believer in core work to get stronger and stay injury free. Thanks for the exercises!
Totally agree! Stronger core=stronger runner.
I love working my core and glutes! Just did some of these at the gym earlier! Looks like a great workout!
Thanks for sharing more workouts to focus on strengthening my glutes and abs. I am trying to be better about these core workouts! I also love the side plank clamshells with resistance band for hip strengthening.
Thats a great hip workout!
Love this type of workout - pinned it and plan to do it as soon as I can!!!
OOOOOH this looks tough!! But I gotta try it! I have been trying to work on my strength training a bit more!
This is perfect! Thank you! I’ve been really trying to focus on this as well but always get lost when I’m coming up with a routine!
Great! I’m so glad that you found it helpful! It’s a killer shoulder workout too with all those planks:)