Injury-Proof Hips & Glutes

Workout - Injury-Proof Hips & Glutes

• 48s @ 5'00''/km
• 48s @ 5'00''/km
• 3 lots of:
  • 48s @ 5'00''/km
• 3 lots of:
  • 48s @ 5'00''/km
• 3 lots of:
  • 48s @ 5'00''/km
• 2 lots of:
  • 3min 20s @ 5'00''/km
• 2min 30s @ 10'00''/km

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Seth James DeMoor’s video “Making BUNS of Steel; for Runners!” has a solid glute-focused routine worth trying. Here’s what it covers so you can start today. Watch the full video for technique cues.

Key points:

• Strong glutes (maximus, medius, and deep rotators) reduce overreliance on the hamstrings and limit hip adduction. That helps protect the hamstring attachment and the knees.
• Move with control and keep a neutral spine. The work should happen at the hip joint, not in the lower back.
• Start on a foam roller for an added challenge, add a resistance band for more, then progress to light ankle weights (around 2 lbs) as it gets easier.
• Check with your doctor or physical therapist before adding new prehab work.

Workout example:

1. Side-lying hip abduction with foam roller: 2 sets x 12 reps per side. Do it without a band first, then with a resistance band.
2. Fire hydrant: 3 sets x 12 reps each leg. Add ankle weights once the pattern feels solid.
3. Donkey kicks: 3 sets x 12 reps per leg. Keep the upper body still.
4. Single-leg bridge: 3 sets x 12 reps per leg. Start on your elbows, working toward 45-degree hip extension.
5. Active hip external rotations on a couch or bed: 2 sets x 50 reps per leg. A resistance band under the surface adds load.

Next steps: try these, adjust reps, and add ankle weights based on how you respond and your plan in the Pacing app. Watch Seth’s full video for form pointers.

References

• Making BUNS of Steel; for Runners! - YouTube (YouTube Video)