Butt and Leg Workout For Runners
Runners, This Physical Therapist's Leg and Butt Strength Workout Is Calling Your Name
by Maggie Ryan
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Exercise-Ball Hamstring Curl
- Lie down on your back with a large exercise ball near your feet. Roll the ball so it's a few inches from your butt, and lift your heels to balance on top of the ball. Your knees should be at a 90-degree angle. If you don't have an exercise ball, simply place your feet flat on the floor with your knees bent.
- Dig your heels into the ball to lift your hips and lower back off the ground, like you're doing a glute bridge. Squeeze your glutes and tense your abs, keeping your body in one straight line when you get to the top (so, no arch in your back). Your shoulder blades should still be flat on the ground. If you don't have an exercise ball, lift your hips in a traditional glute bridge.
- Continue squeezing your glutes as you extend both legs, rolling the ball away from you. If you don't have an exercise ball, take a few small steps to walk your feet out away from you.
- Roll the ball back toward you like a hamstring curl, moving with control and keeping your glutes and abs tight. If you don't have an exercise ball, walk your feet back toward your glutes. Keep your hips lifted as you move through the reps.
- This counts as one rep. Complete 12 reps, then repeat for three sets.
