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The Reverse Plank is a tough exercise to master, but well worth the effort. This exercise works your abdominals, glutes, and hamstrings. Read More

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The reverse crunch is a simple exercise, yet crucial to creating a strong and functional core for running. You can perform this exercise on the ground or hanging from a chin-up bar.  Read More

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This exercise is meant to increase spinal mobility, strengthen the lower and upper back, as well as the glutes. Read More

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This may be a different version of the Donkey Whip than you are used to. Nevertheless, we believe this exercise will increase hip mobility and strength as well as core and glute strength. Read More

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The Back Bridge is a simple, yet incredibly effective means to engaging your glutes and hamstrings.

Preparation: Lay on your back with your knees bent and feet flat on the ground. Read More

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How much attention do you give your butt?  While this question is rarely discussed in our running circles, it is a question that deserves much attention.  Runners of all calibers search long and hard for ways to prevent injury and become more efficient athletes; not recognizing that dedicating five minutes to their behinds on a daily basis could save them hundreds of dollars in treatment costs and spare them the substantial physical and mental pain associated with injuries. Read More

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Our core (AKA: lumbo-pelvic hip complex) is home to our center of gravity and therefore plays a major role in the neuromuscular efficiency of the entire kinetic chain. Read More

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The Lateral Leg raise is a Pilates movement that much like the clams and fire hydrants, engages the glute muscles. This exercise is great if coupled with the kick backs as it addresses the lateral range of motion, Read More

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Runners typically have weak gluteus medius muscles, more technically referred to as ‘weak bums’. Clams are a great glute activation exercise. Read More

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Fire Hydrants are yet another phenomenal exercise dedicated to glute activation. Keep in mind that a thorough stretch following this exercise is recommended as with any strengthening exercise.

Preparation: Begin on “all 4’s”. Make sure your arms are locked out, your back is flat and your head is facing the ground.

Execution: Keeping your back flat and your knee bent at 90 degrees slowly lift your left leg up and out to the side until it is level with your back. Repeat 5-10x on each side.

Need another visual? Imagine a dog stopping to pee on a fire hydrant, hence the name.