10 Minute Workout: Glute Activation & Stability

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

Recently I’ve been asked a number of times to share a few mini-workouts for runners to practice at home.

Here’s the first one I put together earlier today, a quick glutes workout 🙂

  • 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…

Last updated on April 16th, 2019.


  1. 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?


  2. 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


  3. 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

  4. 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 🙂

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

  6. 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’

  7. 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?

  8. 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

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