As the crisp air and autumn leaves mark the arrival of fall, it’s also the perfect time to shake up your running routine and sharpen your training goals. Why not harness the season’s energy and incorporate some glute-focused yoga? Strengthening your glutes isn’t just about powering up those trail hills; it’s key to improving performance, reducing injury risk and giving you that extra boost when you need it most.
Research shows that glute strength plays a major role in enhancing running mechanics and minimizing injury risk. By weaving glute-targeting yoga into your routine, you’ll not only improve stride efficiency but also tackle fall races with greater power and confidence. Plus, these poses will help keep you strong and injury-free as the miles and chilly days add up.
For all of these poses, add repeats as you gain strength. If you’re new to yoga or find the stretches very challenging, try the modifications for beginners or reduce the time in each hold.
Chair pose with heel lift
How it helps: Strengthens glutes and quads for more power in your stride.
Stand with feet hip-width apart.
Bend knees into a squat, as if sitting in a chair.
Lift both heels off the ground, balancing on your toes.
Hold for 5 breaths.
Modification: Keep heels down for beginners.
Bridge with glute squeeze
How it helps: Activates glutes for better running form and stability.
Lie on your back with knees bent, feet hip-width apart. Lift hips into a bridge, engaging glutes.
Squeeze glutes at the top and hold for 5 seconds. Lower hips slowly.
Modification: Lower hips without holding the squeeze.
Warrior III with leg lowers
How it helps: Challenges glute stability, helping with balance when running on uneven terrain.
Inhale as you reach your arms up overhead, and as you exhale, begin to extend your right leg straight back behind you as you, shifting your weight into your left foot and leg.
Stretch your arms forward for balance as you engage your glutes to keep your hips level and right leg lifted. Tight your core to create more stability in your upper body.
Once you have found your balance, bend your right knee to slightly lower your entire body (while holding the pose) and lift back up. Repeat several times.
Gently come out of the pose and move to the other side.
Modification: Use a chair or wall for balance support.
Whenever possible, add extra training, like strength or yoga, to your harder running days. While it seems counterintuitive, it allows your rest days to be entirely focused on letting your body recover.
