Gluteus Maximus!

By: Magi Scallion

With running season in full swing across Canada, we’re all trying to increase the volume and fend off injury that tends to walk hand in hand with mileage. Our bodies are pretty intricate machines and there are lots of tools to help – stretching is not the least of them.

Another great way to help prevent some imbalances and avoid injuries is to make sure your gluteus (butt) is functionally strong enough. Here are a few exercises that I love. You can do them anywhere, anytime – my favourite time is in the middle of a trail run on an easy day.

Exercise 1 – Activate!  Remind your gluteus that you’re targeting it.
Stand with one foot ahead of the other (about 1.5-2 feet apart) with the hand of your back foot reaching over your head.  Feel the stretch in your hip flexor by pushing your hips forward.  Now… Clench/pulse your gluteus muscle 15-20 times on the same side that your arm is raised/leg is back.  Switch & do other side.

Exercise 2 – Lunges
Lift on leg forward, bending the knee, as if you’re stepping onto a high bench.  Then step forward & land on that same leg/foot in a lunge position.   Return to neutral standing by pushing up, primarily from your heel.  Do 15-20 repetitions then switch sides.

Exercise 3 – Stairs
This is pretty straightforward and can be done on stairs or a bench.  Step up onto the stair, focusing on pushing from your heel into the stair.  Lift your other leg as if taking another big step before stepping back down.  Repeat 15-20 times, then switch sides.

Those three burners should get you started – ask a trainer for a few more when you’re ready.  Others may include one-leg dead lifts, backward lunges, and more.   You can also make the three above more difficult by adding weight, lunging downhill, or landing on uneven surfaces to activate the stabilizer muscles as well.

Enjoy these – outside is best!

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Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.