February 14 2018
Practicing daily glute exercises like these can help prevent many common runner injuries.
Tightness in these areas limits proper hip extension and can contribute to an inefficient overstride pattern. You want to land with your foot just slightly in front of your body to support dynamic spring-loading and engage your glutes to help extend your leg behind you.
Get into a lunge position with one knee on the ground. Stay upright and keep your shoulders and knee in line. Squeeze your glute and try to tuck your pelvis under until your hips are level. Repeat on both sides.
You either cannot tuck your pelvis into a neutral position, or you feel a deep stretch in your hip flexors. This is a good sign that you need to mobilize your quads and hip flexors.
Using a foam roller, find 4 tender or restricted areas on the outer part of your quad muscle. Isolate each spot, and roll back and forth applying targeted pressure. Then do the same thing while raising and lowering your leg for a deeper release. Perform 8 reps on each area.
On your hands and knees, lift your knees o the ground, firing your core and lats for stability. Then squeeze your glute while kicking your leg up behind you. Repeat 10 times on each side. (For an added challenge, use flat-sided balls or stability tools under your hands.)