As runners, we know how frustrating it can be to put in a ton of miles and wind up injured or at a plateau. After giving some of our best effort, we end up nursing and injury or unable to improve. Injuries or pain while running can be one of the most frustrating situations. Luckily, there are a few things we can do to proactively reduce our risk of injury and continue to improve each week. Many of the most common running injuries are a result of poor hip strength and inactive glutes.
A lot of runners are plagued by these conditions (weak hips and inactive glutes) but have no idea until it is too late. By the time they’ve figured it out, they are forced to take some time off. Rather than waiting until the damage is done, these easy resistance band exercises focus on strengthening those weak spots and take very little time to complete.
This resistance band workout combines 6 of the best hip strengthening exercises, forcing glute activation and preventing muscle imbalances. The simple addition of the loop band provides resistance when completing these moves, accentuating their affect.
These mini band exercises are all you need to keep your hips and glutes strong and active during training. Completing this resistance band workout takes less than 15 minutes, but will have a huge impact on your running. Keeping your hips and glutes strong will prevent running injuries and knee pain as you continue to improve.
Resistance Band Hip & Glute Workout for Runners
Squat x 15
Loop the resistance band around both legs, placing it just above the knees. Spread your feet shoulder width distance apart and lower into a squat position (your quads should be parallel to the floor at the lowest point). Straighten your arms out in front of you, as if you were resting your palms on a wall. Bring yourself back up to standing. Repeat 15 times.
Side Steps x 20 (10 to each side)
Loop the resistance band around both legs, placing it just above the knees. Squat down slightly and step your right foot out directly to the side. Move your left foot in towards your right foot. Repeat 10 times in one direction, and 10 in the opposite direction.
Monster Walk x 20 (10 on each leg)
Loop the resistance band around both legs, placing it just above the ankles. Stand up straight with your feet next to one another. Take a diagonal step forward with your right foot, stretching the band as far as it will go. Without moving your right foot, take a diagonal step forward with your left foot. Repeat 10 steps with each leg.
Standing Hip Abduction x 10 each direction
Loop the resistance band around both legs, placing it just above the ankles. Stand up straight with both feet next to each other. Kick your right foot out directly to the right, stretching the band as far as it will go. Return to standing. Repeat 10 times. Return to standing and kick your right foot out directly in front of you, stretching the band as far as it will go. Return to standing. Repeat 10 times. Return to standing and complete 10 kicks behind you, and 10 kicks to the left. Return to standing and complete all four directions on the opposite foot.
Clamshells x 15
Loop the resistance band around both legs, placing it just above the knees. Begin by lying on your left side. Bend your knees at a 45 degree angle and stack them on top of one another. While your feet remain on top of one another, lift your right knee up, stretching the band as far as it will go. Return to the stacked position. Repeat 15 times, and then switch sides.
Donkey Kicks x 20 (10 on each leg)
Loop the resistance band around both legs, placing it just above the knees. Place your hands and knees on the floor as if you were about to crawl. While keeping a flat back, lift your right foot and knee up in the air, stretching the band as far as it will go. Return your knee and foot to the floor. Repeat 10 times, and then switch legs.
Repeat entire circuit 1 time.
Taking the time to complete hip and glute strengthening may feel like a chore, but once you complete this resistance band workout you will see how easy it is to add to your routine. Complete these mini band exercises after your easy run each week, or incorporate them into your weekly strength workout. Glute activation is key to keeping your body balanced on the run, which will lead you to some of your greatest improvements and running successes.
Related Strength Workouts:
- Strength Training Challenge for Runners
- 15 Minute Dumbbell Arm Workout
- The Complete Core Workout
- 20 Minute Hip & Hamstring Workout
- Pyramid Workout for Runner’s Strength