Tag Archives: Glutes

Don’t Get Left Behind—Strengthen Your Glutes: A 30-Minute Glute-Building Bodyweight Workout

My first ever Super Spartan Race is only 5 months away!WOOP WOOP! For those of you who don’t know what exactly it is, the Super Spartan obstacle mud race is 13+ km (8+ miles) long and provides 20+ obstacles. If you can’t successfully complete any given obstacle you have to do 30 burpees. In other words, if you’re really bad you can and up doing 600+ burpees along the way! And we all know that burpees aren’t fun, like, not at all!!!

Spartan Race

As someone who started running barely 6 months ago, I am excited and terrified at the same time. Wait! How dare you think that I’m scared of the distance?! *Pfffff! Haha!* I feel very comfortable running it. However, I’ve always been a very competitive person and simply want to have a better time than the middle of a pack. So I’ve got quite a challenge cut out for me! What do you think?

Currently, my training involves a lot of strength training *which I still have to bump up a notch or TWO!* and quite a bit of running, in order to improve my endurance. But in order to have a better time, I have to run FASTER. *OKAY! It didn’t take me THAT long to figure it out! Haha!* 

While doing a little research, I found out that a ‘secret recipe’ could be in my BUTT. *That didn’t sound right!* No, you are not hallucinating! Apparently, Gluteus Maximus muscles can make a huge difference when it comes to speed and, therefore, time. *I’m telling you, I always knew that my behind was a powerhouse! Haha!*


According to Nikki Kimball from Runner’s World, “When we run, the glutes hold our pelvis level and steady, extend our hip, propel us forward, and keep our legs, pelvis, and torso aligned. So when our glutes are faulty, our entire kinetic chain gets disrupted. Studies link glute weakness to Achilles tendinitis, shinsplints, runner’s knee, and iliotibial-band syndrome. Indeed, many injured runners I treat come to physical therapy with strong abdominals and backs but weak glutes.” 

Some quite serious stuff, if you ask me! *By the way, in case you missed it, you can check out my previous post to learn more about common running injuries and how to prevent them.*

Got Glutes

I came across this 30-minute glute-building bodyweight workout, which means that it could be easily done at home without any equipment required!!! *a definite BONUS in my books!*

Running and Glutes: The 30-minute glute-building bodyweight workout


What are your thoughts? What are your favorite ways to strengthen your glutes? How do you improve your speed?



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