10 Minute Workout: Glute Activation & Stability

Free Download: Glute Activation & Hip Mobility Routine [PDF]

In the last few days, I’ve been asked a number of times to film a few mini-workouts for our readers to practice at home.

Here’s the first one I put together earlier today ๐Ÿ™‚

  • Reverse Hip Extensions: 3 x 15 (clench butt to lift legs)
  • Single Leg Hip Thrusts: 3 x 10 each leg (push down through heel)
  • Single Leg Deadlift: 3 x 10 each leg (use mirror if possible)

Let me know how you get on, and if this is something you find helpful…

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Hello,

    This glute workout looks great but possibly a little advanced for me. Do you have any flute workouts that are slightly more at a ‘beginner’ level?


  • I’ve just had started having one-to-one sessions with Stott Pilates instructor who has demonstrated and proved to me the importance of strong glutes to aid running and to help protect the lower back from injury. The exercises in the video will complement what I already do in Pilates.

    Thank you


    • Thanks Lisa! I’m glad you find the video helpful ๐Ÿ™‚

  • Great resource. thanks.

  • James, as always great info. Just wondered if you had any Tri specific routines. Thank you.

    • Thanks Rob, I hope all is well with you.

      Tri specific ideas are a great idea. I’ll see what I can do ๐Ÿ™‚

      Good luck with your training!

  • These look like great exercises but seem to be gym based, are there any I can do at home without the use of additional equipment?
    Many thanks

    • Thanks Nikki, I’ll put together an equipment-free routine in the next few weeks. Watch this space ๐Ÿ™‚

  • Will give these a go, I am still week in glute med on one side after a trapped sciatic nerve. You make it look so easy! Thank you ๐Ÿ™‚

    • Take it steady Jennie, little and often. You’ll get there ๐Ÿ™‚

  • […] Plyometric Strength Workout, 10 minute glute workout, and Hip Girdle Stability […]

  • Wow! These look like something I should add to my arsenal of glute exercises. I also like the bicycle shirt!

  • […] Single leg dead-lifts: Stand with feet hip distance apart, and slowly hinge forward, raising one leg back as your […]

  • Good short and simple routine. For those who find using the weight tricky when performing the deadlifts would probably best off going without the weight and performing the exercise to competency (IE without knees tracking inward/outward, avoiding ‘bouncing’ off the floor with the hand). As a coach I have used the exercise without the weight and know it challenges many of my athletes. Do you agree James? NB- the Oregon Project calls this the ‘Runners Touch’

  • Hello James, I’m going to incorporate these into a small glute routine I have already. I’m hoping to correct or ease my lower back lordosis, as this seems to cause all sorts of issues in my sacral region (very tight in this region) and possibly deep in my hip too, particularly after I run. I wondered if you have any exercises for lordosis correction?

  • hi, I currently am running 35/40 miles a week and have been looking for something to work my gluteus as I feel when running I am not using them. I was overweight for many years and had a back problem which I am post op (2yrs dual spinal fusion) and feel that may of contributed to it?? But still do not know if I’m using my gluteus correctly x

  • Will add these to my other glue exercises – Many Thanks!

  • great exercises, thank you

  • […] Plyometric Strength Workout, 10 minute glute workout, and Hip Girdle Stability […]

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