Get Buns Of Steel

The gluteal (buttocks) muscles are commonly left out of runners’ strength programmes.

When we run, the glutes hold our pelvis level and steady, extend our hips, propel us forward and keep our legs, pelvis, and torso aligned. So when our glutes are faulty, our entire kinetic chain gets disrupted. Studies link glute weakness to Achilles tendonitis, shinsplints, runner’s knee, and iliotibial band syndrome.

Many injured runners come to physical therapy with strong abdominals and backs but weak glutes. Part of the problem is that glutes aren’t as active as other running muscles during routine activities, which can make your hamstrings, quadriceps and calves disproportionately stronger.

Another issue is that most strength-training routines don’t isolate the glutes. If an exercise requires several muscles to perform the movement, the majority of the work will be done by the strongest of those muscles. Also, tight muscles, specifically the hip flexors, can inhibit the glutes and prevent their muscle fibres from firing.

Here’s how to see where you stand, plus exercises that will strengthen your neglected glutes – and give you a coveted runner’s butt.

Do two or three sets of 12 to 15 reps twice a week.

Watch the bum toning exercise video.