EP 91: Leg Day for Runners: Glute-Building Exercises That Won’t Slow You Down
The Hybrid Lab with Dr. Alyssa OlenickShow Notes
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In this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you!
What you'll learn: • Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners • Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth • Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development • Nutrition for Muscle Growth: What to eat to support your glute-building goals • Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth • Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best.
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🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek
🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE 🎥 Lifting at Home: https://youtu.be/n0vQU5633vo
Time Stamps: 0:00 - Introduction 1:02 - Eat enough food 1:20 - Potential off-season goal 2:45 - ROM, load, and volume 3:45 - Compound movements 4:24 - Back squat 5:05 - Reverse lunge or split squat 6:45 - RDL 7:45 - Step-up variations 12:45 - Single leg RDL 15:58 - Lunge variations 18:20 - Hip thrusts (kinda) 19:25 - Single leg glute bride 21:00 - Slow down your lifts 22:14 - Rep ranges 23:15 - Weekly spread 24:15 - Conclusion
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