Making BUNS of Steel; for Runners! - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Making BUNS of Steel; for Runners! from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Strengthening the glutes (maximus, medius, deep rotators) reduces hamstring dominance and hip adduction, protecting the hamstring insertion and knee.
Move slowly and keep the back straight; the effort should be in the hip, not the lumbar spine.
Use a foam roller for a built‑in obstacle, add a resistance band for extra load, and progress to light ankle weights (≈2 lb) as you get comfortable.
Always consult a medical professional before starting any new pre‑hab routine.

Workout Example:

Side‑lying hip abduction (foam roller): 2 sets × 12 reps each side – first without a band, then with a resistance band.
Fire hydrant (dog‑like lift): 3 sets × 12 reps per leg. Add ankle weights once the movement feels easy.
Donkey kicks: 3 sets × 12 reps each leg, keeping the torso stable.
Single‑leg bridge: 3 sets × 12 reps per leg – start on elbows for support, aim for a 45° launch angle.
Active hip external rotations (couch/bed): 2 sets × 50 reps per leg; use a resistance band under the surface for added challenge.

Closing Note: Give these moves a go, tweak the reps or add ankle‑weight resistance to match your own pace in the Pacing app, and watch Seth’s full video for deeper cues. Your legs will thank you! 🚀