Running Move of the Month: Hip Thrusts

The hip thrust is a great exercise because it requires zero equipment, has a low risk for injury, and it strengthens our posterior chain. This is important, especially for runners, as many of us tend to be quad-dominant and could use some more firing of our glutes.

Begin by lying flat on the ground with knees bent and feet flat on the ground. Make sure your feet are parallel to each other and facing straight forward. The closer your heels are to you, the more your glutes will work; whereas moving your heels further away from you will work your hamstrings more.

Begin by lying flat on the ground with knees bent and feet flat on the ground.

Drive through your heels to lift your hips off the ground. At the end of this exercise, you should be making a straight line from your shoulders, through your hips, to your knees. Pause at the top, still squeezing your glutes, and slowly lower to the ground. Remember to exhale as you lift your hips and inhale as you lower them. Also, try not to lift your hips off the ground by merely arching your back- ensure that your hips are moving as a result of your glutes and hamstrings working, not your back.

Drive through your heels to lift your hips off the ground.

Once you get the hang of this, you can perform this with one foot on the ground and the other in the air, and you will definitely feel a burn in the side that is working! You can also perform this by having your upper back on a bench (or similar equipment) and both feet on the ground. This will allow for a greater range of motion than lying on the ground. To further progress, place a dumbbell on your hips for added challenge. The key to this exercise is going slow and controlled, and making sure your hips are level. See if you can work your way up to 3 sets of 10 reps, pausing at the top, before you try any of the progressions.