Name: Playbook - Sally McRae - RUNNER’S Glute & Hip Strength
Uploaded: 2023-01-18T05:05:16.691Z
Duration: 20 min
Description: RUNNER’S Glute & Hip Strength

Rosie

Only able to do first 9 moves due to time constraints but did 8min arms with you prior. Thanks Sally!!!

Elizabeth Rosario

Rustie

Oh man you don't know your weaknesses until you do!! Amazing this will only make me stronger

Scott

My glutes are screaming 😱 but I love it

Silvana

Cristina

Steve Heuwagen

Alyssia Stevenson

Oh my LORDY that one sneaks up on ya. Brilliance. Thank you!!

Fjola McCreary

Betsy

Christoph

Katie

Kacey

Talia

Sandra

I love this fun and feel it working glutes and hips. The puppy appearance is an extra bonus 😁

Elouise Peach

This shows I need a lot of work on my glutes

Penny

Laura

This is probably one of my favorite workouts on here!

Brooke

Jess Contreras

Kenda Blanning

Lucille

Corey

Had to cut it short due to time but I love this one.

Jessica

Loved it. Need to redo this often for sure.

Katharina Hopp

Montse

This one!! Those last 4 😬 - I’ll be back…

Maureen Beck

This workout is perfect for my hip glute imbalances

What a great glute burner! I really like how dynamic this workout it. Thanks, Sally!

Natalia

Those glute med exercises at the end were killer! Definitely my weak spot.

Carly

Angus

Butt kicking, thank you! Side leg lifts are soo hard!

Wow am I really that weak.. looked at the vids thought well easy. Can say I really struggled. I will get better

I DNF'd Moab 240 at mile 143 Dry Creek because I was leaning at the hips (likely caused by weak hip abductors). Huge Congratulations to you on your amazing finish. I hope these hips & glute exercises will give me the strength to finish next year if I get the chance. Thanks!

11 Exercises
1 band
1 Dumbbell/KB/Plate
1 Box, Bench, or Chair 

This POWERFUL workout targets the hips and glutes- two areas where MOST ppl have weakness. These areas are also responsible for power, speed, form, and stamina in your running. Put this session into your training program 2-3x per week and you will notice a difference.

Many of these are GREAT exercises to use for your warmup before a run. I would suggest choosing 3-5 exercises to do before a run. And doing all 11 exercises together as a stand alone session or after a run. 

As always, do what you can and know you can pick and choose exercises you want to do if you’re not able to get all eleven in. 


Take your time. Stay in control, and focus on steady, smooth movements.

More effective than side lying clams.

Put one foot on back wall, stabilize your core and lift knee out to side. Stay upright and resist urge to turn body to the side. 

Keep movements smooth and steady.

Do 10x each side

Standing Clams w/a Band

Place an object at each foot. A dumbbell, KB, water bottle, etc.

Sit with legs extended and lift one foot over the object then lift the other. 

Keep torso tall and engaged.

Put hands on chest for balance 

Go back and forth over objects with each foot.

Count to 20 total per set.

Seated Pike Position Hip Flexor Exercise

- Place your upper back on the bench
-Use any type of weight, a moderately challenging weight. Experiment with lighter weight first. You may also do this without any weight. 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides, 8 reps each side

Single leg hip thrust

Use sliders or paper plates under heels

Get into bridge position and push heels away, drop hips, pull feet toward glutes then push high into a bridge.

Keep abs engaged.

Do 12 reps

Bridge with Sliders

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

-do 12 reps

Frog pumps

Feet elevated
Push hips to the sky, squeeze at the top for a second
Lower and hover
Do 12 reps

Elevated Glute Bridge

Use a weight, moderate size- not too heavy.

Put foot behind you on bench, chair, or box 

Squat straight down and power up with glute.

Hold weight on same side as foot that’s on the bench.

Stand tall at the top

8x EACH side

Rear Foot Elevated Hinge

Take a big step to the side and power up with the glute.

Repeat smoothly, and with control keeping the torso tall.

Do 8x each side

Deep Side Lunge

Step to the side and touch inside of foot 

Push off and power up through the glute 

Stay tall and make sure foot is securely planted each step 

Do 8x each side

Side lunge and tap

Square hips and shoulders while on hands and knees.

Extend leg to the side and with complete control, lift leg up and carefully set it back down 

Do not slap or swing leg up and down.

Do 10x each side for 20 reps each set

Jane Fonda Leg Lifts

Get into a modified side plank by leaving one knee on ground. You’ll be able to focus on the top leg better this way.

Engage core and keep shoulder directly over elbow 

Lift top leg smoothly up and controlled back down 

Do 10x each leg for 20x each set

Modified Side Leg Lifts

RUNNER’S Glute & Hip Strength

Natty

Tara Hennessy

Did this workout before my morning jaunt/run. Listening to the Choose Strong podcast while Doing the Work with Sally:)

Suz…

Glute & Core Power Routine

Carolyn

Didn’t get to finish workout due to time constraints but something is better than nothing!!

Strong Glutes

Good!  I ran a mile in between for the 4 rounds and 4 miles!  I like to just see how I am feeling and don’t count on a set schedule!  ❤️

Dorinda Bennett

I am actually enjoying the strength workouts now and I never used to. Thanks! This is the key to keeping it up. Your app has changed my view on strength training! Thank you so much 😘

RUNNER’S Glute & Hip Strength

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