If you’re looking for the best glute exercises to support your running, you’re in the right place. Your glutes are the powerhouse behind every stride—they help you run faster, stay stable, and avoid injury.
Yet, many of us spend long hours sitting, which can leave our glutes underused and weakened. A few minutes of targeted movement before or after your run can make a world of difference.
Let’s dive into the four best glute exercises you can do at home—no fancy kit required.
Why Are Glutes Important for Runners?
The glutes are made up of three key muscles:
Gluteus Maximus
the largest muscle, responsible for extending the hip and generating forward power.
Gluteus Medius & Minimus
these smaller muscles help stabilise the pelvis and maintain balance while running.
When these muscles are strong and activated, they help you run more efficiently and with less risk of injury.
Shoulder Bridge
This should be a staple in any runner’s routine. It targets:
– Glutes
– Hamstrings
– Core
It also helps open the hips and gently mobilise the spine—a great combination before or after a run.
How to do it:
Start with basic shoulder bridges – aim for 6 reps.
Progress to single-leg bridges to increase glute and hamstring strength.
The Clam
A brilliant move to target the gluteus medius and minimus—often neglected but vital for pelvic stability and balance.
How to do it:
– Lie on your side with knees bent and feet together.
– Keeping your hips steady, lift the top knee without rolling backwards.
– Aim for 10 reps each side with control.
One-Leg Circle
This is all about control and stability. It strengthens the glutes while improving hip mobility and working the deep core.
How to do it:
– Lie on your back, one leg extended to the ceiling, the other flat on the floor.
– Slowly draw small, controlled circles with the raised leg.
– Do 5 circles each way per leg.
Swimming on All Fours
Also known as the opposite arm and leg lift, this one targets the gluteus maximus and challenges your balance.
How to do it:
– On hands and knees, extend one arm and the opposite leg.
– Keep the movement slow and controlled.
– Focus on engaging your glutes and core.
– Aim for 10 lifts on each side.
Small Effort, Big Results
Your glutes work hard to support your running, so it’s worth giving them a bit of love in return. Just 10 minutes a few times a week can bring noticeable improvements in your running form, strength, and injury resilience.