Strength training is a must for runners, whether or not your objective is to get faster, stop harm, or just assist your miles really feel simpler. And this mini-band exercise for runners is a superb routine to fit into your program to assist reap these advantages.
On this video, which is the following installment of Sweat With SELF’s Health for Runners collection, you’ll tackle a lower-body and core exercise that requires solely a mini-band. Rhandi Orme, an authorized run coach and private coach, and coach Quan Bailey lead you thru a routine that’s targeted on firing up the small muscle groups in your decrease physique—notably your hip abductors, or the smaller two of your three glute muscle groups. These muscle groups, which make up your aspect butt, are tremendous essential for stabilization and play a giant function throughout working.
Your hip abductor muscles (your gluteus medius and gluteus minimus) work primarily in workout routines within the frontal airplane of movement—suppose side-to-side motion, like with a lateral shuffle. Your gluteus maximus (your largest glute muscle), alternatively, works primarily in strikes within the sagittal plan, or ahead and backward motion (say, like a squat). On this mini-band exercise for runners, you’ll be working in each planes of movement for an entire exercise that fires up each a part of your butt.
Strikes just like the lateral band stroll, standing leg extension, and side-lying leg extension will focus in your hip abductors, whereas workout routines just like the glute bridge and ahead monster stroll hit your gluteus maximus. And the glute bridge maintain with abduction combines each planes of movement to work your entire glutes in a single transfer!
This routine can also be heavy on the single-leg work—with strikes just like the banded knee increase—which assist your physique get used to the single-legged facet of working. Each time you push off the bottom, you’re working unilaterally, which makes it much more essential to construct up these stabilizing muscle groups in your butt.
So seize a mini-band—the thicker the band, the extra resistance it’ll give—put aside 20 minutes, and prepare to strengthen your butt and enhance your working kind!