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!, offers a solid glute-focused routine worth trying. Here’s what the session covers, so you can get started today—and definitely watch the full video for technique cues.

Key Points:

• Building strength in the glutes (maximus, medius, and deep rotators) reduces overreliance on the hamstrings and cuts down hip adduction, which helps safeguard the hamstring attachment point and your knees.
• Perform each movement with control and keep your spine neutral; the work should happen at the hip joint, not in your lower back.
• Start with a foam roller as an added challenge, layer on a resistance band for more intensity, and progress to light ankle weights (around 2 lbs) as the movement becomes more comfortable.
• Talk to your doctor or physical therapist before introducing any new prehab work into your routine.

Workout Example:

1. Side‑lying hip abduction with foam roller: 2 sets × 12 reps per side – perform without a band first, then repeat with a resistance band.
2. Fire hydrant: 3 sets × 12 reps each leg. Once the pattern feels solid, add ankle weights.
3. Donkey kicks: 3 sets × 12 reps per leg, maintaining upper-body stillness throughout.
4. Single‑leg bridge: 3 sets × 12 reps per leg – rest on your elbows initially, working toward a 45° hip extension.
5. Active hip external rotations on a couch or bed: 2 sets × 50 reps per leg; place a resistance band under the surface for additional load.

Next Steps: Try these exercises, adjust the rep count and add ankle weights based on how your body responds and your training plan in the Pacing app. Check out Seth’s full video for detailed form pointers. Your running legs will feel the difference. 🚀

References

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