64 WOMEN’S RUNNING SEPTEMBER/OCTOBER 2019
- Glute Bridge
with Dumbbell
“Runners—especially trail run-
ners—have to have strong glutes;
it’s important for the integrity of the
hip and knee joints,” says Simone.
“While a lot of the other exercises we
have touch on glute activation, this
move really zeros in on it, especially
when you add an extra isometric
hold at the top.”
DO IT: Lying on your back with
your knees bent and feet flat on
the ground, hold a dumbbell with
both hands against your quads just
above your hip crease. Brace your
core and bring your hips up as high
as you can. Pause for 2 seconds
while squeezing your glutes as hard
as possible. Return to start.
Do 3 sets of 10 to 12 reps.- Step-Up
“Just as we did with the single-leg
deadlift, we’re continuing to work one
side at a time—intentionally since
runners naturally do this in their
sport—here with the step-ups,” says
Simone. This will further strengthen
the glutes and eliminate any muscu-
lar imbalances in the hips and knees.
“I recommend high-box step-ups one
week and lower-box step-ups the next,
alternating between the two. Because
of the unknowns of the terrain, you
may have higher steps, lower steps,
and everything in between, so you
really want to work the muscles in all
possible scenarios.”
DO IT: Start holding dumbbells at
your sides, right foot on top of a box
or step. Brace your core and drive
your weight through the heel of your
raised foot while focusing on your
glutes. Come to a standing position
without letting your left foot meet the
right, and immediately return to start
and repeat for 10 to 12 reps.
Do 3 sets.