Hey guys its JP and in this video I will talk about why you should STRENGTHEN the GLUTE
MAX for Runners. Previously, I talked more about its function and drills more geared
toward coordination and control of these muscles as you run. This time I will be going more
in depth on how to strengthen them and some staple exercises used to target them. Now,
lets get into the video!
The glutes, specifically the GLUTEUS MAXIMUS, get a lot of attention and are involved in
many training programs for runners. Nowadays, runners seem to strengthen these muscles more
due to hype and do not quite understand the role they play as you run. I have gone over
this before in more detail in a previous video as I mentioned earlier, but I will briefly
go over it here. Anyway, the glute max plays some essential roles in running. It is most
notably known for helping the hip extend as the foot pushes against the ground. Basically,
the more force you produce, the farther you'll go forward with each step! However, while
all runners may benefit from strengthening this muscle, this may actually matter more
for higher intensity paces, like SPRINTING! This based on some research done looking at
muscle activity at different paces. This study showed that muscle activity of the glutes
is relatively lower during slow runs, but it significantly increases in activity at
faster paces.
Now that we briefly covered the role of this muscle during running, lets go over how to
train these muscles to prepare them for these demands. While this depends on a variety of
factors, such as the context of the runner and timeline of important races, I ideally
start with building up strength first, then begin to focus on power after building that
foundation. What I will be focusing on today is the strength phase. This is very important;
however, some people tend to rush and maybe skip this phase, which is a shame as there
a number of benefits to gain from it. Now, I will go over some simple strength guidelines
for runners to follow. When starting a training program, I typically start strengthening the
runner at a lower intensity to learn the movements that will be essential to make gains. Then,
I work toward having the runner be able to perform 2-3 exercises that target the glutes
each week. These exercises would usually involve 4-5 sets of 3-5 repetitions at a 80% 1RM or
7/10 on the RPE scale. This can all be done on 1 day of the week and that will be enough
to see some gains in most athletes, especially when they are starting out.
Now, lets go over some great exercises I actually implement for runners to strengthen the glute
max. The first exercise I will go over is the Loaded
Hip Thrust. This is one of my favorites when it comes to really strengthening the area.
It is an effective way to target the glutes under heavy loads. To do this one you'll need
an elevated surface like a bench to support the back, and a barbell. As for the weight,
I'd typically start with no weight, then work your way up once you are comfortable with
the movement. Anyway, first, you'll need to line up the edge of the bench with the bottom
portion of the shoulder blade. Now, she is already in this position here, but typically
you'd need to kind of wiggle yourself up to get here with the barbell on you. Then,the
barbell should pretty much be positioned at the hip crease as this would be the most comfortable.
Just make sure to put some type of cushioning in the area, like a cushion made for the barbell;
however, a rolled up yoga mat will work to. This will make it even more comfortable, especially
when you add more weights. Also, pay attention to head position. Try to keep the head facing
straight ahead. Another positioning cue is that the shin should be pretty much vertical
at the top. Anyway, as you the thrust to this top position, you should also be performing
what we call a posterior pelvic tilt. A good cue to get into this position is to pretend
like you are a dog and act like you are tucking your tail in. This is done to get maximum
glute activity. Then, lower down and you can repeat it again. Remeber that you should not
lower too much where your torso actually goes parallel to the bench. This is because when
you lower too much, you'll end up using more of your back rather than the glutes, which
is not the focus of the exercise..as well as possibly slipping off the bench, which
is not pleasant.
The next exercise I will go over is called the forward step up. This variation of the
step up biases more of the glutes than quads. Based on some research, this exercise has
actually been recorded to have pretty high glute max activity going on. This has similar
cues to the step up, but with a bit of a twist. As the exercise name mentions, you'll need
a step. The higher the step, the harder the muscle has to work. You can also incorporate
weights to further challenge yourself. To do this, keep your back straight, but bend
forward from the hips. By doing this, this will shift the load from the quads and more
into the glutes, which is the intention of the exercise. Then, drive straight down through
the front leg and come up. However, try not to push too much from the back leg and focus
the weight on the front leg. Once in a tall position, you can come down. Then repeat the
exercise.
The last exercise I will go over in this video is the Single Leg Romanian Deadlift. This
incorporates not only strength demands, but also coordination and control. This also tends
to yield high glute max activity. To do this one, hinge back from the hips as you lower.
You should try to lower the hand to around mid shin. Remember, that while doing this,
try to keep the back straight. A common compensation during this moment is leaning forward from
the trunk to get to this point. If you cannot get down to mid shin without keeping your
back straight, thats okay. As you build the strength and coordination of the muscles around
the leg, you'll eventually be able to get to this point. Also, try to keep the hips
level and try not to lean too much toward the leg on the ground. Anyway, once in this
position, drive down from the foot, and get into a tall position. Then, you can repeat
the exercise.
And those are a few exercises you can utilize to strengthen the glute max in your own training
program. I hope you found this video useful. Also, I just wanted to say thank you to all
of you. I appreciate you guys for all the support you have given me. Anyway, as always,
THANK YOU FOR WATCHING!