Looking to build a stronger butt? Try these runner-approved glute activation exercises (2024)

The glutes are the largest muscle group in your body – that thing you sit on all day – and play a hugely important role in making you a faster, less injury-prone runner.

‘The glutes, the muscles in your backside, need to be firing properly if they are to lead your legs when you run, rather than activating after other muscles,’ explains physiotherapist, sports scientist and author Paul Hobrough.

If you’re a regular runner, you’ll already know why it’s essential to include a variety of strength-based exercises in your weekly training schedule. And glute activation exercises should be part of any strength and conditioning program. Why? Strong glutes help to provide power to your stride while also reducing your risk of muscle imbalances, tightness, pain or injury.

What are the different glute muscles?

‘The gluteus maximus, medius and minimus are the three key muscles in this group, but they can lie dormant during your working day if you spend most of your time sitting, making them slow to fire into action for their role as key drivers in the running-gait cycle,’ says Hoborough.

How do weak glutes affect your running form?

‘When the glutes can’t do their job, your body compensates by relying more on the hamstrings and the iliotibial band (ITB), among others,’ says Hoborough.

‘The hamstrings are weak hip extensors, while the ITB, via the hip flexor tensor fascia latae (TFL), is a poor controller of the knee compared with the gluteus maximus. This compensation can lead to knee pain from a tight ITB and hamstring tendinopathy as this smaller muscle group is overworked.’

If strengthening your glutes is one of your running goals, then keep reading for the best glute activation exercises to try at home or in the gym...

Try this glute activation test

1. Lie on your front on a flat surface.
2. Place one set of fingertips onto the gluteus maximus (your buttock), and the other on the hamstring on the same side.
3. Now lift your leg up, keeping it straight.
4. Feel which muscle (your glutes or your hamstrings) fired first and with the greatest strength.

If your hamstrings fired way before your glute kicked in, then Hoborough says you likely have poor glute timing and recommends trying the following glute-activation exercises...

The best glute activation exercises for runners

Lying kickbacks

1. Lie on your front and bend your knee to 90 degrees.
2. Imagine a tray of glasses is balanced on the sole of your foot.
3. Now lift this tray using your glute, without breaking a single glass.
4. With your knee bent to 90 degrees, you have to recruit the gluteus maximus as the prime mover.
5. Resist the desire to bend the knee more than 90 degrees to avoid activating the hamstrings.
6. Begin with five bent knee lifts and one straight leg lift (as in the test, above). Repeat five times before every run. Ideally, do this before you get out of bed in the morning to start strengthening those glutes straight away.

Extra advice ‘Your glute should feel like it springs into action and becomes the primary hip extensor,’ says Hoborough.

Donkey kick

1. Once you have perfected the basic move, try doing the same exercise on all fours, making sure you are recruiting your transverse abdominals, so you work your lower back and core at the same time.
2. Begin on all fours, knees directly under your hips and hands directly under your shoulders.
3. Keeping your knee bent and your foot flexed, lift your left leg until it is lined up with your body.
4. Return your left knee to its starting position.
5. Repeat, then switch sides.

Extra advice: Try balancing a yoga block on your lower back to make sure you're not wobbling.

Clamshells

1. Lie on your side and bend your knees to that the soles of your feet are in a line with your back, in the foetal position.
2. Bend your lower elbow so that you can rest your head in your hand, and place the other hand in front of you for balance.
3. Keep your feet together and lift the top knee upwards, while maintaining your hip alignment.
4. Work hard to resist your hips rolling backwards to gain more movement.
5. Complete 15 reps, then roll onto the other side to perform the exercise with the other leg.

Extra advice: ‘You will feel the small glute muscles working hard after a few repetitions. Keep pushing through the discomfort until you have completed the specified number of repetitions,’ says Hoborough.

Glute bridge

1. Lie on your back on a firm surface, with your knees bent and feet flat on the floor.
2. Lift up your hips so they are in line with your knees and shoulders.
3. Make sure your hips don't drop.
4. Hold for 15 seconds and then lower your hips to the starting position, then repeat.

Extra advice: ‘You'll feel this in the glutes and stomach muscles, but you must not give in; maintain the hips at a good level position all in line with the shoulders and knees,’ says Hoborough.

Single-leg glute bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Slowly lift your hips up into a bridge position.
3. Maintain a straight line from your shoulder to your knee and extend one leg out so the thighs are still in line, but one leg is now straight.
4. Hold for 20 seconds, then lower your hips and the straight leg and repeat before switching to the other side.

Extra advice: ‘The bridge offers a few variations, but largely speaking, bringing your arms closer to your body makes the exercise so much harder,’ says Hoborough.