How to get Strong Glutes

5 min readMar 29, 2022


Strong Glutes

Strong Glutes for a Strong Run

Want a strong run? then build a strong ass! Did I get your attention?

It may sound funny, but it’s true. To stay healthy and happy, you need strong glutes! So let’s see what a runner can do to get a strong butt. And let’s see how many times I can say ass in one post!

What do strong glutes do for you?

Your butt is made up of three main muscles.

The Gluteus Maximus
The Gluteus Medius
The Gluteus Minimus

The gluteal muscles allow you to move in all directions.

  • They allow you to extend your hips so your thigh is pulled behind you.
  • They let you move sideways so you can move from side to side.
  • And they let you rotate your hips.

so see, a nice ass isn’t just there to fill our pair of jeans favorite!!!!

What happens when you have strong glutes?

Prevents knee pain: Strong glutes keep your pelvis stable so it doesn’t sway from side to side. If your pelvis is not stable, then a lot of pressure is placed on your knees and ankles to compensate for the extra movement. When you have strong glutes, you avoid that extra movement that keeps your knees and ankles safe from injury.

for back pain: Your glutes work to stabilize your pelvis and hip joint. When they’re strong, your lower back doesn’t have to do ALL the work. As the gluteus maximus muscle attaches to the area around the base of the spine, it keeps everything stable and does all the work of turning and moving forward. If the gluteus maximus muscle is not working properly, the stress from rotational movements is transferred to the lower back and that is where you have lower back pain.

Increase athletic performance: Stronger glutes will improve your speed, agility, and side-to-side movements. Every time you take a step, your glutes fire to stabilize each step. When you run, this is even more important, as the impact force increases with each foot attack.

Time to get up!!!

In today’s society, many of us work from a sitting position (myself included!) for long periods of time. This means our glutes aren’t firing as efficiently and effectively as they should be. This causes our hip flexors to stomp out, which can lead to injury. Especially when you’re just training and running!

How To Make Your Butt Strong!

  • Try not to sit for more than 30 minutes at a time. If you need to, set a timer to remind you to get up and move around a bit. Here’s a great Google app or extension that gets you moving with a timer.
  • Add in some exercises that focus on your glutes. Here are my 5 favorites. They only take a few minutes to do each week to keep the injury far, far away…

Don’t forget to pin this for later and follow me on Pinterest!!!

Favorite glute strengthening exercises!

1. Forward lunge. Step forward with one leg, lowering your hips until both knees are bent at an angle of about 90 degrees. Make sure your front knee is directly above your ankle, not pushed too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back to the starting position. Do this on both legs.

2. Single Leg Glute Bridge. Lie on the floor with your feet flat and your knees bent. Lift one leg off the floor, keeping it straight. Lift your hips off the floor by squeezing your butt and keeping your extended leg straight. Hold for a second and return to the starting position and repeat. Do 5–10 lifts and then switch legs.

3. Shells. Lie down on your right side. Place your right hand behind your head while placing your left hand on your body. Bend your stacked knees so your feet are behind you. Start the movement by lifting your right knee while keeping your feet together. Stop at the top of the movement and slowly lower your left knee to the starting position. Do 10–15 lifts and switch sides.

4. Single leg touch. Start in a standing position with your feet together. Raise your right leg slightly and lower your arms and torso as you lift your right leg behind your body. Keep your left knee slightly bent and reach your right arm as close to the floor as possible. Raise your torso while lowering your right leg. Do 10 times and then switch legs and arms.

5. Good old-fashioned squats. Stand with your feet apart and keep your back straight. Squat down to a 90 degree angle while maintaining a straight back. Try to push your butt back as far as you can and then stand up.

All you need is a floor!

As you can see, these exercises do not require anything. beyond a floor. So try them 3–4 times a week and see your butt smile! 🙂

Keep your ass happy and your ass will make you a happy runner! I said butt 10 times in this post. Stay healthy my friends!

Device to have strong glutes

In addition to these exercises, there are several devices that can help you have stronger and toned glutes. Among the various models we have for you, we highlight here the Electrostimulator buttocks fitness and revolutionary.

Based on the EMS (Electrical Muscle Stimulation) technique, this effective glute exerciser strengthens and tones the glutes from the first sessions. It also favors the elimination of cellulite.

Equally effective for stimulating the cervical area and providing a pleasant feeling of relief and well-being.

Don’t forget to add your favorite butt exercise in the comments below for fellow runners! Sharing is caring!

Originally published at on March 29, 2022.




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