Why it helps: This exercise will teach you how to activate your glutes, which is essential for runners, and it will also increase the flexibility of your quadriceps.
Across the chest, a heavy dumbbell is held vertically below the chin. Toes out, feet hip-width apart. Bend your knees and drive your hips back to squat. Chest up. Press down and ascend.
this exercise is effective because it targets and strengthens the hip adductors in addition to the glutes. Stability and mobility can be enhanced by regular practice.
Stand with feet wider than shoulders and turn toes 45 degrees. Dumbbells are heavy. Keep your pelvis neutral and parallel your knees. Squat straight-legged.
Why it works: Working one side at a time activates your hamstrings and reduces muscular imbalances
Why it's effective: this technique improves balance and range of motion by isolating the gluteal muscles.
Why it works: This practice strengthens your core and hips to avoid back and lower-body ailments
Method: Lie faceup, knees bent, feet flat. Carry a hefty dumbbell. Lift hips by clenching glutes. Glute-lift, not back-lift. Get vertical. Reverse slowly. Repeat.