Hip/Glute Bridges

Focus: Hip stability and mobility, core stability, activate and strengthen gluteal muscles

• Lie supine (on your back) with the feet flat on the floor and the knees hip-width apart.
• Brace your abdominals (as if you were preparing to be punched in the stomach), and lift your hips upward as you squeeze the glutes. Avoid excessively arching your low back.
• Return to the starting position and repeat.

Progressions: Single leg, banded, stability ball (lie supine on ball or feet on ball), or marching glute bridge

Side Plank

Focus: Core stability and endurance, and hip stability

• Begin by lying on your side, with elbows positioned underneath the shoulders.
• Lift your hips and stack or stagger your feet.
• Brace the abdominals and squeeze the glutes.
• Keep your head in line with the shoulders, and eyes focused straight ahead. Hold and repeat on the other side.

Progressions: Hip lift or extend top leg

Regression: Knees bent

Triplanar Toe Taps

Focus: Hip stability and strengthen the glutes

• Begin with feet hip-width apart.
• Balance on one leg. With the extended leg, tap your toes, to the front, side and diagonally behind you, while slightly bending the knee on the standing leg.
• Repeat on the other side.

Progression: Banded, or on BOSU

Regression: Stand next to a chair or a wall to hold onto for support.

Learn more about training runners with our Running Continuing Education courses.