Guide to Strength Training: Total-Body Workout With Glute Activation

After targeting the glutes, you’ll turn to dumbbells to strengthen every muscle of your body for better running.

By Mallory Creveling, CPT

Reviewed by Winnie Yu, PT, DPT, CSCS Physical Therapist

Many runners have weak or inactive glutes on the run, holding them back for stronger, faster performances. That’s why Winnie Yu, D.P.T., C.S.C.S., a physical therapist and strength coach at Bespoke Treatments in New York City and host of the Runner’s World Guide to Strength Training program, starts this total-body workout with a focus on those major muscles of the backside.

But that’s not all you’ll target in this head-to-toe routine. With a mix of moves focusing on the entire lower body, as well as the chest, back, and core, you’ll build strength all over. This brings on a plethora of payoffs for runners, including more efficiency, stronger finishes, and better postural endurance. And you get it all done in a half hour.

The Workout

You’ll start with a warmup, then move into a banded glute activation. After that, you have three supersets. Perform the exercises back-to-back for the reps and rounds listed below, limiting rest as much as possible (but taking it when you need a breather!).

Do this workout at least once a week.

Equipment Needed

Exercise mat, mini resistance band, light to medium weight set of dumbbells, medium to heavy weight set of dumbbells, exercise bench (or couch)

The Exercises

Warmup: 1 Round

1. Dynamic Glute Stretch in 90-90: 30 seconds per side

How to do it

1. Start in a 90-90 position, right shin on the mat to right side, perpendicular to hips, and left shin on the mat in front of you, parallel to hips. Bend both knees 90 degrees. Place both hands in front of left shin.
2. Bend elbows to lower chest toward the floor, bending at hips with back straight.
3. Press back up.
4. Repeat for time.
5. Then switch sides.

Modification

Perform the same move as above, but place hands on yoga blocks to shorten the range of motion. 

2. World’s Greatest Stretch: 30 seconds per side

How to do it

1. From a plank position, step left foot to the outside of left hand. Keep right leg straight. 
2. Reach left forearm to the floor, on the inside of the left foot.
3. Exhale to lift left arm up toward the ceiling, looking toward hand.
4. Inhale to lower forearm back down. 
5. Repeat for time.
6. Then switch sides.

Modification

Perform the same move above, but place the back knee on the ground. 

3. Half-Kneeling Adductor Stretch: 30 seconds per side

How to do it

1. Start kneeling, holding a dumbbell with both hands by its head in front of you. 
2. Step left foot out to the side, toes pointing to the left.
3. Shift weight to the left, keeping left heel driving into the floor but aiming to drive knee over toes. 
4. Return to center. 
5. Repeat for time.
6. Then switch sides.

Modification

Do the same move, but ditch the weight.  

Glute Activation: 2 Rounds

1. Lateral Tap Out: 30 seconds per side

How to do it

1. Stand with feet hip-width apart, hands on hips. Place a resistance band above the knees. (The lower the band on the legs, the harder the exercise.)
2. Shift weight to left leg.
3. Tap right foot out to the side, as far as possible without leaning.
4. Tap it back to left foot.
5. Repeat for time.
6. Then switch sides. 

2. Standing Fire Hydrant: 30 seconds per side

How to do it

1. Stand with feet hip-width apart, hands on hips. Place a looped resistance band below knees. (The lower the band on the legs, the harder the exercise.)
2. Shift weight to left leg and bend right knee to about 45 degrees.
3. Lift right knee up and out to the side, about to hip height, keeping knee bent.
4. Lower back down.
5. Repeat for time.
6. Then switch sides.

Modification

Perform the same move above, but tap the foot down to the mat between reps as needed for balance.

3. Banded Squat: 30 seconds per side

How to do it

1. Stand with feet shoulder-width apart, toes turned slightly out. Place a looped resistance band around legs, just below knees. (The lower the band on the legs, the harder the exercise.)
2. Send hips down and back to lower into a squat, keeping knees driving out to track over toes.
3. Drive through feet to stand back up.
4. Repeat. 

Strength Set A: 3 rounds

1. Hip Thrust: 10 reps

How to do it

1. Facing away from exercise bench, chair, or couch, lower down so the top of the bench lines up just below shoulders blades, walking feet out so knees are bent 90-degrees and feet placed hip-width apart. Hold a dumbbell horizontally across hips with both hands. Then lower hips toward mat. This is the starting position. 
2. Drive feet into floor to lift hips up, engaging glutes and core. Look toward belly button. Body should form a straight line from head to knees, with knees bent about 90 degrees.
3. Slowly lower hips back down toward mat.
4. Repeat.

Modification

Perform the same move, but with back flat on the mat. (No bench needed.)

2. Floor Press in 90-90

10 reps

How to do it

1. Lie faceup, feet lifted with knees right over hips, knees bent 90 degrees, and feet flexed. Hold a dumbbell in each hand, arms straight over shoulders, palms facing away from you.
2. Bend elbows to lower weights toward floor. Keep weights over elbows, and elbows about 45 degrees from torso. 
3. Press weights back up, straightening arms. Engage core to keep back flat against the mat. 
4. Repeat. 

Modification

Perform the same move, but with feet on the mat, hip-width apart for more stability. 

Strength Set B: 3 rounds

1. Reverse Lunge to Knee Drive: 10 reps per side

How to do it

1. Stand with feet hip-width apart, holding a dumbbell in left hand (or both hands) down by side(s).
2. Step right foot back, lowering into a lunge, both knees bending 90 degrees. Front left knee should track over toes; back right knee hovering just above the floor.
3. Drive through feet to stand back up, right foot stepping forward. 
4. Drive knee toward chest at the top of the move.
5. Repeat for reps.
6. Then switch sides.

Modification

Perform a static lunge: Step right foot back and hold that position. Lower into a lunge with both knees bending 90 degrees and front knee tracking over toes, with back knee hovering just above the floor. Drive feet into floor to straighten legs. Repeat for reps. Then switch sides. (Feet stay in the lunge position the entire time.)

2. Squat to Heel Raise: 10 reps

How to do it

1. Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell with both hands by the head, in front of chest.
2. Send hips down and back to lower into a squat, weight in heels and knees tracking over toes.
3. Drive feet into floor to stand back up, and at the top, lift heels off the mat.
4. Lower heels.
5. Repeat. 

Strength Set C: 3 rounds

1. Bear Plank Row: 10 reps per side

How to do it

1. Start in an all-fours position, shoulders over wrists and knees under hips. Place hands on dumbbells. 
2. Lift knees a few inches off the ground and hold, engaging core and keeping back flat.
3. Pull right dumbbell toward right hip, keeping elbow close to side. Try to limit movement at the hips.
4. Lower dumbbell back down, straightening arm. 
5. Repeat for reps.
6. Then switch sides.

Modification

Perform the same move, but keep knees on the mat for more stability. 

2. Bear Plank to High Plank: 10 reps

How to do it

1. Start in all-fours position, shoulders over wrists and knees under hips. Lift knees a few inches off the mat, keeping back flat and core engaged for bear plank.
2. Step right foot, then left foot back to plank, legs straight, belly button pulled up toward spine to activate core. Body should form a straight line from head to heels.
3. Step back to bear plank. 
4. Continue alternating.

Modification

Hold the bear plank position the entire time. 

Cooldown: 1 Round

1. Hamstring Stretch With Overhead Bend: 15 seconds per side

How to do it

1. Sit on the mat.
2. Extend right leg diagonally out to side, bending left knee, bottom of foot touching inner right thigh.
3. Reach left arm up and overhead, bending toward the right.
4. Lower arm back down to left side and bring torso upright.
5. Repeat for time.
6. Then switch sides.

Modification

Hold the overhead bend, instead of moving back and forth.

2. Figure 4 Windshield Wiper: 15 seconds per side

How to do it

1. Lie faceup, knees bent and feet planted. Place arms out to sides in a T position.
2. Cross left ankle over right thigh. 
3. Lower legs to the left side. Pause.
4. Then lift them through center and to the right side. Pause.
5. Continue alternating for time. 
6. Then switch legs. 

The Benefits

• Strengthen the entire body, with a focus on key running muscles
• Build up weak areas, including glutes and core, for more efficiency on the run and reduced risk of injury
• Improved single-leg stability and overall balance
• Better running form and posture
• Increased strength and power for improved pace and performance
• Maintain longevity in the sport