I wanted to share a few of the glute exercises that I have been loving lately.
There are so many things that we can do to improve our running and I am a big believer that stronger glutes are a HUGE contributor to faster times, less injuries, powering up hills and enduring longer. I am not great at keeping track of reps while I am doing a workout so I do each exercise for 1 minute (or 30-45 seconds on each side if it involves switching sides/legs etc) before moving to the next one. I go through the 7 exercises 2-3 times! These are great to do while in your living room watching a show!
1. Bent Knee Side Plank Kicks. Go into a side plank with legs bent. Raise the top leg up (while keeping it bent like the bottom leg) and kick through to the front before returning back to starting position (without dropping the leg back down and touching the bottom leg). Continue for 30-45 seconds on each side.
2. Glute Bridge with Leg Extension—> With your knees bent and feet flat while you are laying on your back, push your hips up until you create a straight line from your knees to your shoulders. Squeeze your buns and without dropping your hips, lift your right leg up and straighten it out. Hold it there for a few seconds before returning it back to its starting position and then switch to the left leg. Continue to repeat for 1 minute.
3. Donkey Kick. Go onto all fours with your hands directly below your shoulders and your knees directly below your hips. Keep your right knee bent and lift it up behind you until it is in line with your body (I tend to point my toes out of habit/just naturally but do this with a flexed foot). Hold it there for a second or two before returning back to starting position and then switch to the left left. Repeat for 1 minute.
4. The Jane Fonda:) Lay on your left side and support your head with your hand. You can either stack your legs or bend the bottom leg. Slowly lift your right leg while engaging your glutes the entire time, hold at the top for a second or two and then return back slowly to starting position. Continue with right leg for 30-45 seconds before switching sides. Once again, most people keep their foot flexed for this… I need to get in that habit better.
5. Single-Leg Squat: While you are standing with both arms in front of you, raise your left leg in front of you. Squat down as though you are going to sit in a chair behind you. Try to go down to about a 90 degree angle (I am still working hard to get better with this one and to get lower) without letting your knee creep ahead of your toes before pushing back up to starting position and repeating. Modifications—> keeping the front toe lightly touching the ground (which is what I usually do so that I can go down lower) or stick with the classic squat with both feet on the ground.
6. Hip thrusts with a weight or barbell. You can use a bench at the gym, an exercise ball, a bosu or a couch like me. Put the weight/barbell on your pelvis and then put your shoulders on the edge of your coach/bench. Push your hips up towards the sky until you achieve a straight line from your shoulders to your knees. Squeeze your glutes and then lower your hips back down and then drive your hips up (push up through your heels!!!)! Continue one minute.
7. Straight leg raise. For this one I like to go down on my elbows while I raise my right leg until it is parallel with the ground. I then either pulse up and down an inch or two or raise the leg up higher and really squeeze the glute. I usually stay on one side for 30-45 seconds before switching to the other leg.
We are MOVING!!!! Both of us are beyond excited (Brooke is more excited than she looks). There is a list of about 10 reasons why our new place is a much better fit for us! We have about a month until we move on over and I literally can’t stop thinking about how excited I am for our new place!
Bootcamp for the win. Megan is sure helping me out in the muscle department.
We are currently doing the ‘no grocery shopping and eat everything in the house so we don’t have to move food’ thing so our meals will get real random over the month. I will still by some produce but other than that we are eating our way through the cupboards. Fish, sweet potato (w/bbq sauce) and spinach/vinaigrette/berry salad last night. I know a few people in my life that are very against fruit in their salads… are you one of them?
Another almond butter jar with just the bottom left and topped with yogurt, berries and some dark chocolate.
Each day Brooke decides what animal she is. Yesterday she was a horse:
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Fruit on salads? Yes or no?
Have any good news lately?
When was the last time that you moved?
94 comments
Michele @paleorunningmomma
We haven’t moved in over 6 years and I hope not to have to anytime soon. I love that many of those glute moves I’m already doing in yoga without realizing it!
Sarah @ SarahRuns26
I’ve never really put fruit on my salads, so I can’t say I’m against something I haven’t really tried.
Congratulations! That’s very exciting news! We are building a house right now, so we moved out of our old house about 6 months ago, in with my parents, in a few months we will move out of my parents house and into our new house! Phew! I’ll be done with moving by then!
Margaret @ youngandrungry
Yay for moving!! That’s always such exciting news especially when it’s an upgrade! I’ve moved like 7 or something times in the last 5 years with college and graduating and signing dumb 8 month leases. I’m very much over it, but I’m sure I’ll move again within the year or so!
Haha I love your glute exercises especially your Jane Fonda face! Classic. I’ve been much better this year about doing my strength training and my weighted squats right now are my favorite.
Katie P.
That’s exciting! The last time I moved was a year ago when I moved to Utah. Moving is exciting because you’re doing new things and making changes and stuff, but actually physically packing up your stuff and moving it is literally the worst… it might be my least favorite thing on the planet.
Good luck! :)
Lindsay
That is exciting! Will the new place allow you to get a dog?? :)
How is the “guy”? You haven’t mentioned him lately…and well curious minds. Hope you are happy!
mallory
Was wondering this!! I love following along to all aspects of your life:) sorry if i’m nosy:)
The Hungry Runner Girl
Hey girls! Yes to the dog! OH don’t feel nosy at all… I’m the one putting my life out there! We actually broke up but everything works out the way it is supposed to and I feel really at peace about it all! I’ll probably talk more next week about it!
Lindsay
That is super exciting about your dog! You are right about that…trust in God and all will work out according to his plan. I am glad you are at peace about it. Good luck with your move!!
Sally @ sweat out the small stuff
Dried cranberries is as much as I would mix fruit with a green salad.
I haven’t moved since July of 2000! And I probably won’t move for at least 5 more years.
I’m headed to Vermont tomorrow with my boyfriend for a ski weekend. They don’t have nearly as much snow as they did when we went last year which is ironic since nyc got over 2 feet this past weekend.
Natalie
So exciting about your move! I moved at the beginning of December and am so thankful that’s out of the way and that I’m at my new place. :)
For me, it depends on the fruit being put on the salad, and it also depends on the dressing. I would never want fruit with Caesar dressing!
Traci
I love how Brooke is jumping around in the background of those photos. :] My good news is that it’s almost Friday–good news for us all!
Mel_OutRunCF
Yes, fruits on salad! Totally love it! Great mixes for me : chicken, almonds & strawberries; salad with tuna and pears (or apples); for something a little sweeter : kale with clementines and dried cranberries. I moved so much as a student…exhausting haha but now that we have found the perfect little home for us, I hope to stay there forever ;-) And I wish the same for you and Brooke! Thanks for the glutes workout! Much appreciated.
Loribeth
Love fruit in my salads! Esp the strawberry poppyseed salad from panera in the summer! I got married last year, so moved in with him, and then we moved together twice………kinda over moving right now! Good luck with it!
Gretchen | Gretchruns
I’ve been enjoying some apples and oranges in my kale salad lately! Super delicious. Good luck with the move..I’m also in the process of buying a house and it’s so stressful! Hope that yours goes smoothly :)
Karrie
That is so exciting for you guys! I recently moved out of my mom’s house last year and it always feels like a new start!
I actually really like to add fruit to my salads. My favorites are chopped up strawberries and apples.
The good news I have is that I’ve decided to join a local gym in the area. The treadmills are always taken at my apartment gym and hopefully they will have a stair climber at this new gym. The one at my old gym ALWAYS kicked my butt but it is such a good workout. I am also wanting to join some group fitness classes too!
The Hungry Runner Girl
YAY for going to the local gym in your area! More treadmills plus a stair climber = happy endorphin lover people.
Well, now I need a salad with strawberries and apples! Thanks for the reminder:) Have a great day Karrie!
Emily @ My Healthyish Life
Ah so exciting! I used to move every 3-4 years but we’ve been put for 7 now! Super genius idea to throw fruit and chocolate in the bottom of an AB jar.
Lauren
Loved seeing Brooke in the background! hahaha! It was almost like a game…which chairs will se be on in the next frame? ;)
So excited about your moving news! I hate the actual process of moving (mess for daysss) but the new adventure is fun. My husband and I moved into our first home this past October and it’s just the best. Can’t wait to hear more about it!
Great glue exercises too. I actually love the “old school” Jane Fonda stuff. Those old aerobic programs are no joke!!
Kaci @ Kaci K. RD2Be
Yes, yes, yes fruit on salads! Berries, oranges, apples-they’re so good on salads.
My husband and I just moved into our house last month. I’ve moved about 8 times in the last 7 years, so I’m definitely ready to stay put for awhile.
Kathy
Love fruit on salads!!!!
While I was reading/looking at the exercises my mind and eyes kept wondering to Brooke…in a “Where’s Waldo” sort of way. “Where’s Brooke and what is she doing now.” ha!
Laura @ This Runner's Recipes
So exciting about your move! I’ve moved a lot in the past four years, and just when my husband and I got settled in Seattle we started looking at buying a townhouse. I love your glute exercises—a lot of them are similar to Pilates, which is my favorite for strong glutes!
Adrienne
Yes to fruit in salads! Keeps it interesting. Love these exercises, definitely going to incorporate these. So funny watching Brooke move around!
Haven’t moved since we bought our house in 2012. Congrats on the new place!
Annie R
Fruits on salads I’m good with! Especially strawberries or grapes!
And the last time I moved was back in August! I was pretty badly injured so it was definitely the least convenient moving situation I’ve had. But I LOVE settling into a new place! So happy for you and Brooke!
Amy
I love fruit on my salads! Especially strawberries!
Debbie Moore Tris
No to fruit on salads! Doritos, however…
We moved to a house in the country from a tiny flat in the city in October and loving it! More trails and hills!
Good news is I was asked to go to Spain to train with other British triathletes next month so I am super excited!
Karien @ Running the Race
Ugh – we’ve moved way too many times. Good luck!
Lisa @ Lisa the Vegetarian
Congrats on the move! I can’t wait to hear more about the new place. The last time I moved was 2.5 years ago from an apartment into a house. It took a lot of work, but it was so worth it!
Kristen @ Glitter and Dust
Congrats on moving! I assume you will share the details with us soon? :)
My husband and I moved into a new house last May. When I found out I was pregnant the first thing I said to him was “I want to move”! I instantly started to think about a long-term home where we could raise a family. Best decision ever!
Jenny
We moved a little over 3 years ago. The place we are in has been perfect for us, but we are hoping to a buy a place of our own for our next move. Hopefully a house in the same area though. I think fruit in salad depends on the dressing and kind of salad. Ranch doesn’t go well with fruit.
Mollie
Congratulations! You don’t see people this excited about moving very often! :)
Glutes are my fav part of barre! I’m always sore afterwards. I can’t wait to try these while catching up on some shows tonight!
Yes yes yes to fruit on salads! Avocado is a fruit right? And tomato?? But seriously, strawberries on salads are the best. I love that sweet little kick!
Steph at sjdoesfitness
moving is both the worst and the best. the best because you get to go to a new place and you can do some serious cleaning out of things you don’t really need. and the worst because well it’s moving and it’s hard!
and no. no to fruit on salads. never. not even one time.
Jenni
You are eating so well!! Congrats on the move. Love the exercises. I’m managing to keep my hip injury at bay by sticking to glute exercises every second day. I just need to get better about adding extra sets and I find it boring and want to quit at one set.
The Hungry Runner Girl
Thanks Jenni! Oh I am SOOOO happy that your hip injury is calming down by doing all of the exercises! I hear ya on getting bored! I just turn the tv on and that helps ha!
Mo
Jenni, thank you! I need to do the same to ward off a hip injury and I also get bored at one set. I had to set a reminder alarm on my phone every night to force me to do them!
Amanda @ Exploring Life & Things
These exercises look super efficient and helpful. So exciting about moving! I haven’t moved in over a year and a half and it’s been nice. Moving every year for college was getting kind of old haha. The #1 reason I want to move right now though is because I want a dog… So so so bad.
Jessica
Such exciting news! Congratulations!
The last time I moved was the fall and it was to the most perfect place EVER. Moving is good if you love where you are going.
Brie @ Lean, Clean, & Brie
Yay for moving! I absolutley love that video of Brooke — so cute!!
Megan @ Skinny Fitalicious
Congratulations on the move! I moved from Tucson to Phoenix three years ago. It was ugh so so much work, but was so worth it!
Michelle G
No fruit on salads. I like my fruits and veggies separate.
Congrats on the move! My girls play horses all the time- so hilarious!
Paige S
I love the progression of Brooke climbing around on the furniture during the photo shoot! Hilarious and adorable. :)
I’m all about the fruit in a salad. Berries, pears, apples.
barbara
Does the new home have a yard for a puppy????
The Hungry Runner Girl
It sure does;)
Wendy
I also love how Brooke is jumping from couch to couch in the back, so cute!
Thanks for the glute exercises! I’m always looking for more cross-training tips!
I love fruit on my salads :) Chick-fil-a has one of my all time favorites, their market salad, lots of yummy fresh strawberries and blueberries!!
I might be a tad older than most of your readers… we haven’t moved since 1997 when we bought our house. We’ve done a few remodels, but haven’t moved. I hate the packing and unpacking! But very exciting for you and Brooke!!! Can’t wait to hear/see more about the new place! Congratulations :)
ellen
Fruits in salads is a HUGE YES in our house!!! Try a spinach and persimmons with balsamic vinaigrette. Divine!!!
Good news is that my equipment at work finally arrived and i can start with my experiments !!! Major excitement since my first 3 months were sooo boring!
Moving? that is a word that isn’t allowed to be dropped in our house for the next 3 years! I ‘ve moved around so much the past 10 years (6 countries and countless apartments) and i will be moving again internationally in 3 years. Its been an awesome journey but can’t wait to get back to the states and get settled there somewhere after my PhD is done.
Mel_OutRunCF
I’ve never tried persimmons before because I’m not sure what to do with it! Do you cut it like a tomato?
ellen
Hmmm you can since they dont have a pit. I slice it in circles and then cut the circles in small pieces. They are sooooo yummy!! My go to when i crave something sweet.
Lisa @ TechChick Adventures
We moved into our new house 12 years ago. We are now at the point where things are in need of upkeep/repairs. Maybe we should just build another new house! haha That’s so exciting that you are moving!
Thanks so much for the glute exercises. They are my weak spot for sure, and I try to work on them all the time, but I always need even more help. Perfect timing for those.
Rachael @ Catch Me if You Can
donkey kicks and bridges are legit! I do those every now and then but really should do them more. its crazy what random muscles help running. i LOVE fruit in my salads, but i love fruit in general. a nice crisp apple, sweet grapes, yum! those blackberries in a salad look really good though. congrats on the move!!
Kelly
That was the best horse impersonation I have EVER seen! Good job Brooke!
The Hungry Runner Girl
hahah I just told her… thank you! I have to agree with you:)
Sam @ Grapefruit & Granola
I used to not like fruit in salads but then I had an asian salad with mandarin oranges. It was good! So maybe I should loosen up a little bit with that :) I moved last year when I was going through a divorce. It was tough but then again, it was nice to have my own space and be ‘on my own’. Good luck with your move!!!
Taylor
I love fruit on my salads! We moved almost a year ago! Can’t believe it has been that long already… we move every couple years with my husbands job so I am pretty used to it. I am hoping for a while longer in our current home though!
Valerie
Salads require fruit. I love the sweetness and juiciness they bring.
I need to get on those booty exercises. What shoes are you wearing in the glute pics?
Ashley @ A Lady Goes West
Adorable video. She chomped that carrot! Congrats on the new place, that’s super exciting to have somewhere to move that you are excited about. I moved out of Nob Hill to Walnut Creek last year, so as you can imagine, I have WAY more space. Love it! Even got a puppy! Have a great day, J! :)
Nina
Yes to fruit on my salad! Especially if you use one of the fruity balsamic vinegars – so delicious.
I haven’t moved in 22 years., since 3 months before I got. :) We used to move constantly when I was a kid but I kind of love my house.
Tomorrow is our 22nd wedding anniversary and my husband is healthy enough to go out to dinner with me.
B
oh I LOVE fruit on salad. The more fruit the merrier. My husband hates it!
We have officially hit the 3rd trimester so I am less freaked out about having a baby TOO soon.
We are debating on downsizing (so I am able to stay home with my soon to be three young children) – so we MAY be moving soonish!
Cate
Congrats! Can’t wait to see the new place! :) last time I moved was 11 1/2 years ago. So that means I’ve been in the same apartment way too long! Fruit on salad is definitely a yes!
Ultra Run Couple
Todd and I moved to Louisville last year – where your brother lives right?
We love it there, but are really enjoying our island vacation now. We are writing all about it, so feel free to visit the blog.
PS–you are looking super strong lately and are an inspiration to me! Keep up the good work!
Kris @ Canadian Girl Runs.
I LOVE GLUTE EXERCISES. Just growin’ that booty… oh, and becoming a stronger runner. :P
Lynn
Congratulations on your move. Very happy for you!
Kristen
Salads that have fruit in them are the best salads.
We just moved and we’ll be moving again soon. We moved to FL at the start of December but hadn’t sold our house yet so we’re in a short term lease apartment. Once we close on our house we’ll make an offer on one down here and we’ll move. Hopefully that’ll be the last move for 20 years or so!
Margaret @ Simple Fit Foodie
Glute exercises are soooo important I do not do them enough!
Congrats on the new place!! Its always fun and exciting to move somewhere new :)
Gianna @ Run, Lift, Repeat
I moved last year for the first time in 8 years and am hoping to stay where I am for a while! good luck moving and congrats on the new place!
Thanks for these – I do the majority of my strength training while watching tv at night – makes it much more enjoyable. I am focusing on glute/hip strength so these are a welcome addition.
Morgan @ Morgan Manages Mommyhood
Yay for moving! Also, dying at Brooke in the background of those pictures on the couch. Too funny!
Nancy
love love fruit on all salads!!
I have been so inspired by you, I too joined my local gym, 3 months down and still going, it does feel good, even though 5:15AM comes awful early, but gives me the mo-jo I need for the day – thanks for being so in shape and inspiring!!!
Now this weekend I may try those glute thingyies
Nawwwww to Brookers, good job little pony!
T.O.
Great glute exercises! I am convinced that stronger glutes are like the #1 thing I need to run faster/better. I am not naturally gifted in that department. I do hip thrusts with weight regularly and all sorts of standing leg raises with a band.
Good luck with moving!
Megan D
Wait. What? I miss the blog for a few days an you’re moving??? It better be closer to me…or else! That video of Brooke is so adorable. I especially loved the carrot chomping at the end. Cutest horse I have ever seen.
Kathy McElhaney
Love Brooke in the background of all the glute shots!
Yes, fruit in salad always makes it better. I’m all about toppings – I think a salad should have a different taste in every bite!
Sam
Strawberries + Goat Cheese + Almonds + Spinach Salad. So good.
Caroline
Congrats on your move!!! So exciting!!!
Those glute moves are killer!!! We do them in bootcamp class and also go by time (not reps) so you can really engage and activate the muscles instead of just trying to fly through to reach a certain number.
I have no words for Brooke’s cuteness…off the charts!
Fruit on salad…yes please!!! I can eat almost anything on top of a bed of spicy arugula or baby spinach.
Sky
How exciting!!!
I just moved a few months ago. We got a puppy who was in desperate need of a back yard to run and play in. Maybe now Brooke can get a dog!
We did the whole eat everything in the house thing and one night we just had noodles cooked in chicken broth with butter and it was actually really good.
Good luck and congrats :)
Melissa
Exciting stuff on the move, especially if it means you can get Brooke a puppy!
Are you staying close to your parents still?
Rachel @ Simply Rachel Nicole
Yay Congrats on the move! I am so happy that it is going to be a better fit for you guys! :) Brooke is so cute! My little girl is obsessed with animals too! I love it! I am not a fan of fruits on most salads, but they are okay on some. :) It kind of just depends on the dressing.
Sheena @ Paws and Pavement
Congrats on the upcoming move! I love a spinach and strawberry salad with some goat cheese.
Hannah
yeah for the move! Can’t wait to hear more about it! Will it be a house?! Or moving into a different apartment complex? Oh my gosh! Are you gonna get a dog?
My husband and I moved last February to a duplex. We moved in as renters and literally 2 days after we moved in, we were given the chance to buy the duplex – like the whole thing! So we did! We became homeowners and landlords all in one day!
Kristin
I love fruit on salad! Congrats on the move!
Lauren
Best of luck with the move! I moved in September to a place that makes me so much happier. It’s amazing what a difference it can make!
Julie
Congrats on the new place! So exciting!
tess
I cannot do one legged squats. It’s my goal. That and pull ups. Giant fail here.
Congratulations on the move!
leeann
Congrats on the move! We just started moving about 2 weeks ago…and then just found out the place we are renting is being sold, so we are moving into a rental condo in 2 weeks…and then will be looking for a home to purchase in the next couple of months and will move again.
It is a lot of moving :P
Miriam @ Sometimes Sporty
Now you have me thinking about one of my favorite salad with fruit. Roasted blood orange slices with goat cheese and pecans on a bed of greens.
Kevin
Awesome work spreading the news about gluteal strengthening for improving running! The exercises are a great list. You may consider adding the “fire hydrant” exercise in place of the donkey kick to improve the activation of the gluteus Maximus as it a muscle that has an external rotation component. I am a PT in San Jose and heard about your blog from a patient of mine who follows you. Great stuff!
The Hungry Runner Girl
OH that is a great move! Thanks Kevin! I will add that! Also, I used to live in San Jose a few years ago! Small world:) I loved it there. Enjoy the sunshine for me!
Lee
After our last move, I never want to move again. I told my husband if he insists on moving, he’s going alone. Never ever agsin!
Jill @ RunEatSnap
I love Brooke running around in all your exercise pictures :)
I am going to PT for my knee/leg pain and have been incorporating a lot of these moves into my routine! Weak glutes and hammies were determined the cause of the pain. Grr.
I lived in 6 states between June 2014 and June 2015 and they were not neighboring states by any means! (Think Oregon to Virginia). Now I feel like a nomad and have a hard time committing to be in one spot longer than a year.
shelly
My butt is a place where I really need to work. Thanks for those workouts! Congrats on the new place!! So excited for you guys!!
Jenn
I apologize if someone else asked this and I missed it, but where are your leggings from that you’re wearing in the glute exercise photos? LOVE THEM!
Arthi
Ya!! Congrats on the move!!!
Last time I moved was about 1 1/2 years ago to the condo I bought in Chicago. Love everything about it and hope I don’t have to move anytime soon :)
Enjoy the new place!!
Kay
Good luck with the move! I actually did the same thing with my pantry/freezer in December and it was so nice using up stuff that I had been holding on to!
Daisy @ Fit Wanderlust Runner
Good luck with your move. I moved last year and it was such a pain!
Adrianne
Yay, and thank you for the post on focusing on your glutes if you’re a runner. I work with a lot of runners that complain about knee pain and soreness especially after their mileage increases. After a couple weeks of focusing with them on hamstring and glute work, they are usually shocked at how much better they feel. Some strength work with lunges, hamstring curls, and other work like what you have here makes a big difference in pain and also in running times too. Love this!
Molly
Congrats on the move!! I actually just moved this past weekend from Indianapolis to Nashville! It’s my first time living on my own (minus a semester at college..) so I’m nervous but excited for this journey!
adrianna
yay for the move and dog! excited for you all :)
LOVE your tights! where are they from?
Andy
Awesome work spreading the news about gluteal strengthening for improving running! The exercises are a great list. You may consider adding the “fire hydrant” exercise in place of the donkey kick to improve the activation of the gluteus Maximus as it a muscle that has an external rotation component. I am a PT in San Jose and heard about your blog from a patient of mine who follows you. Great stuff!