Regardless of what you call it – booty, rear, behind, butt or gluteus maximus, you can’t afford to neglect taking care of it. It is all the more vital for runners because it is the focal point of the whole body. Without proper attention, the aesthetics are negatively impacted, but what is more alarming is your hips, spine and pelvis are deprived of additional support.
What is a runner’s booty?
While runners might assume they hit their glutes just by being on the move, it isn’t that simple – some extra effort is needed to make sure your booty is doing what it should. The problem is you can’t consider as a single muscle. On the contrary, it is made up of the largest muscle group in your entire body that consists of maximus, medius and minimus. The maximus is responsible for hip extension, while the medius and minimus share the common function of maintaining stability.
Why is it necessary to exercise the gluteus maximus?
Runners could be particularly vulnerable to problems with their posterior, due to bad form, past injuries and the stress associated with pounding the pavement. Moreover, if you are sloppy with strength and mobility training, muscle weakness and tightness may gradually get worse. It occurs due to an imbalance between muscles – some are being overworked, while others are not working properly. Yet another issue is lifestyle aspects such as sitting at a desk all day. Being seated puts your hips in a constant state of flexion. When the hip flexor muscles have to do extra work, knots form and the muscles are shortened. However, the gluteus maximus, which performs the complete opposite function, does very little and forgets how to function the way they should.
So You Want an Awesome Runners Booty?
This calls for a detailed, mapped out routine that helps your glutes to work out thoroughly, so that running form, stride, efficiency, and speed can improve, while lowering the risks of injuries.
Stand in front of a bench or chair, hands on hips, and lift your left leg a few inches off the ground, while maintaining the balance in your right leg. Gently shift the weight into your right heel, engage your glutes, and gradually lower your body until seated. Still balancing on your right leg, go back to the standing position.
Donkey Kick – 3 to 5 sets at a time of 10 to 12 reps
The name might sound funny, but this movement is incredibly useful. Start by aligning the body in tabletop position with hands under your shoulders, knees under hips, and feet flexed. Pick your right leg up off the ground, keeping your knee bent, and push back as if kicking someone with the flexed foot. Lower your knee back down, without touching the ground, and repeat.
Stand with feet hip-width apart, toes pointing forward, hands on hips. Keeping your knees behind your toes, shift your weight into your heels and engage your glutes to lower your butt back and down towards the ground. Bring your hands forward into prayer position in front of your chest squeeze glutes to return to original position.
Straight Leg Clamshell – 3 to 5 sets at a time of 10 to 12 reps
Lie on a mat on your right side, right arm bent at the elbow to support your head, left hand on your hip. Bend your right knee to 90 degrees, keeping your left leg straight. Engaging your glutes, lift your left leg into the air till it is at a 45-degree angle to your right leg. Lower back down, touching the ground, and repeat.
Stand upright, left hand on hip, right arm straight. Lift your right foot a few inches off the ground, balancing on your left leg. Squeezing your glutes, hinge forward at the waist, keeping your back straight and reaching down towards the ground with your right hand. Continue to slowly lower until your hand touches the ground and return to standing.
Please make sure you don’t overdo these exercises. Begin with the number of reps that are recommended, and you can increase them when you get stronger with enhanced stamina and times. Squeezing the glutes at the top of each move is a must, so you can establish a controlled tempo for these exercises. The effects will not be visible overnight, so you need to have patience and follow this regimen without procrastinating. After concentrating on this routine for a few weeks, you will notice significant changes in the form of a tight and defined booty, which also imparts a great overall structure to your body.