Colleen M. Brough, DPT<\/a>, director of Columbia RunLab, agrees: \u201cRegardless of which injury my runner is presenting with, there is a common clinical presentation that appears to be a precursor to all of them\u2014inhibition, poor recruitment, and weakness of the gluteus medius<\/a>, gluteus maximus, and the deep muscles of the core<\/a>.\u201d<\/p>\n It\u2019s important to note that while the gluteus maximus (one of the three muscles of the backside) tends to get all the glory\u2014and is important, especially for power and propelling you forward!\u2014the smaller gluteus medius and minimus are perhaps even more consequential when it comes to preventing and treating running injuries, Stuek says.<\/p>\n Now, you may be able to get away with running on weak glutes for a while if your runs are relatively infrequent and\/or short, but when you start increasing intensity or mileage, that\u2019s when weak glutes will strain other areas of the body, Stuek adds. Plus, even if you don\u2019t have pain or injuries<\/a> (lucky you!), strong glutes can help you become a more efficient and faster runner, she adds.<\/p>\n So, keep reading for signs you have weak glutes and exactly how to get started on strengthening them today.<\/p>\n 5 Signs You Have Weak Glutes1. You Often Have an Injury<\/p>\n The running injuries<\/a> Brough sees most often that are likely tied to glute weakness include hamstring strains or tears, stress fractures<\/a>, patellofemoral pain syndrome (runner\u2019s knee<\/a>), plantar fasciitis, shin splints, Achilles tendinosis, and IT band<\/a> syndrome.<\/p>\n There\u2019s even research to support this. A 2014 study<\/a> in Medicine & Science in Sports & Exercise found a link between delayed glute activation and Achilles tendinopathy, for example. Researchers have also observed a connection between weak glutes and hamstring injuries<\/a>, Brough says. \u201cTherefore, strengthening glutes may help mitigate the onset of injury or may help manage those runners who are injured,\u201d she concludes.<\/p>\n As mentioned, weak glutes can lead to injuries elsewhere in the kinetic chain: \u201cOther prime movers like the hamstrings<\/a> and the back muscles will kick in to compensate for glute weakness,\u201d says Brough, which can lead to overuse injuries like high hamstring strains, gastroc strains, runner\u2019s knee<\/a>, and gluteal tendinosis.<\/p>\n Stuek adds that the latter can turn into hip bursitis due to inflammation of the tendon.<\/p>\n 2. Your Form Feels Off <\/p>\n It can be tough to observe this yourself\u2014and having a pro analyze your form<\/a> can be helpful\u2014but there are a few mechanical red flags to look out for that can indicate glute weakness.<\/p>\n For example: a pelvic drop, or the hip of the elevated leg dropping lower than the hip of the leg on the ground if you\u2019re watching a video of yourself running toward the camera, Brough says.<\/p>\n Other signs include excessive trunk rotation (you should not have a lot of side-to-side motion in your upper body<\/a> unless you\u2019re running at a very fast pace) and knee valgus (or the caving in of your knees).<\/p>\n CHECK OUT OUR GUIDE TO RUNNING FORM<\/a><\/p>\n 3. You Overpronate<\/p>\n In addition to the above, runners with weak glutes also may be more likely to overpronate<\/a>, Brough explains, because the glute max actually helps control rotation of the leg and therefore, pronation of the foot. When the glutes properly activate, they help keep your thigh, knee, and ultimately foot, in proper alignment.<\/p>\n \u201cA lot of times people with weak glutes also have weak ankles and then the two kind of interplay upon each other and then they have that pronation of their foot,\u201d adds Stuek.<\/p>\n You can get a clue as to whether this is you by checking the bottoms of your running shoes<\/a>: \u201cAbnormal wear patterns in the runner\u2019s shoe [due to increased pronation] would be seen on the inside part of the heel,\u201d per Brough.<\/p>\n 4. You Fail the Single-Leg Squat Test<\/p>\n \u201cI like to say that running is a bunch of single-leg exercises<\/a> over and over again,\u201d says Stuek.<\/p>\n Her favorite glute weakness test for her patients is to have them do a single-leg squat<\/a>, which you can try at home in front of a mirror.<\/p>\n Simply lift one leg up and squat down on the other\u2014even if a mini squat position\u2014observing what happens with your knee. \u201cIf that gluteus muscle is weak, the knee kind of wobbles and caves inward,\u201d says Stuek.<\/p>\n Brough has patients do a similar test but standing on one leg on a step. Send hips back into a shallow squat and slowly lower the lifted foot down to \u201ckiss\u201d the ground in front of you. If your standing knee drifts in toward the other, you lose your balance, or your \u201cbelt line\u201d becomes very uneven, you may have glute weakness.<\/p>\n 5. You\u2019re Unsteady on Your Feet<\/p>\n Another test recommended by Stuek involves a well-known exercise: the glute bridge<\/a>. You simply perform a glute bridge and begin \u201cmarching\u201d one leg in the air at a time while maintaining stability in your hips<\/a>.<\/p>\n \u201cIf you find that you\u2019re wobbling back and forth and one hip drops and then the other hip drops, that\u2019s a sign that you have weak hip and glute muscles,\u201d says Stuek, adding that you should be able to maintain a flat tabletop position while you lift one leg up and then the other.<\/p>\n 5 Exercises to Strengthen Your Weak Glutes<\/p>\n Convinced to dedicate some time to building those glutes to become a stronger runner? First, it\u2019s important to note that if you\u2019re experiencing pain, getting evaluated by a physical therapist or doctor is always a good idea. That said, below are some exercises from Stuek and Brough that can help shore up your glute strength<\/a>, ward off injuries, and improve your running.<\/p>\n In terms of how often to work these moves into your routine, Stuek says that two to three times a week should suffice, although if you\u2019re coming back from an injury<\/a>, it may help to do them closer to four or five times a week.<\/p>\n Her pro tip? Use them as a warmup<\/a> before a run. Not only will it help you actually fit them into your schedule, they can function as \u201cactivation\u201d drills to turn on the glutes for your run, too.<\/p>\n 1. Lateral Band Walk How to do it<\/p>\n 2. Monster Walk How to do it<\/p>\n 3. Glute Bridge How to do it<\/p>\n 4. Clamshell How to do it<\/p>\n 5. Bird Dog How to do it<\/p>\n Also, the key is overall strength training<\/a>, not just of the glutes\u2014with moves like heavy deadlifts<\/a> in addition to the ones listed above\u2014but of all the other major muscle groups including the quads, hamstrings, and calves, Brough says. Ultimately, it\u2019s all connected!<\/p>\n GET YOUR STRENGTH WORKOUTS HERE<\/a><\/p>\n 3 Glute Moves to Try on the Run<\/p>\n Brough underscores that it\u2019s important to incorporate the strength you build with dedicated moves like the ones above into your actual runs, too. Try these cues:<\/p>\n 1. Lean Slightly Forward<\/p>\n Think about leaning forward from the ankles while lifting your chest as you run, says Brough, which will help you automatically get the proper glute activation.<\/p>\n 2. Incorporate Glute Push-Offs<\/p>\n Brough suggests trying this activation drill, literally thinking about pushing off with the left glute every time that foot hits the ground, for a few yards (or between lampposts or mailboxes) at a time. Rest, then repeat on the other side. Do it at the start of any run or midway through, especially if you start to get tired or feel a niggling injury bugging you.<\/p>\n 3. Cue Up Your Core<\/p>\n Similar to the above, you can work in this drill at the start or midway through your run. It\u2019s especially helpful for runners who notice a pelvic drop when they run. To try it, think about pulling your navel up and in, and\/or lifting upward from the pelvic floor<\/a> as you run.<\/p>\n","protected":false},"excerpt":{"rendered":"If you notice your stride falling apart as miles go by, weak glutes might be the problem. 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