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:
Fruit on salads? Yes or no?
Have any good news lately?
When was the last time that you moved?