Butt and Leg Workout For Runners
Runners, This Physical Therapist's Leg and Butt Strength Workout Is Calling Your Name
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Cooldown: Half Pigeon Pose
- Come into a Downward Dog pose: start on hands and knees with your knees under your hips and your wrists under your shoulders. Flex your feet so your toes are pointing to the ground, then push through your hands to lift your hips up and back.
- Lift your right foot, extending your right leg up behind you to come into a Three-Legged Dog pose.
- Bend your right leg as you bring your knee toward your right hand. Your body should lower into a plank-like position with one foot on the ground.
- Set your right foot, shin, and knee down, parallel to the top of your mat if you can. If you can't get your shin parallel, bend your knee further and bring your foot closer to your hips.
- Balance above your leg on both hands, feeling a stretch in your right hip. To increase the stretch, lower down onto your forearms. If your right glute doesn't touch the ground, you can set a yoga block, bolster, or pillow underneath it to give you something to push into. You can also lean your forearms on blocks if you want to increase the stretch without going all the way down to the ground.
- Hold for 30 seconds.
- To come back out of the stretch, rise back up onto your hands. Push into your palms and lift your back leg off the ground, then pull your right leg up and back to return to your Three-Legged Dog pose.
- Set your right foot back down to return to your Downward Dog pose.
- Repeat this sequence twice more on your right leg (for three 30-second holds total), then repeat for three 30-second holds on your left leg.
