5 Quick Strength Exercises For Runners

Fire Hydrants

Muscle Target: Glutes (medius)

Equipment: None

1. Get on your hands and knees on your exercise mat.

2. Keep your right knee bent and raise your right leg out toward the side as high as you can.

Tip: In order to fully engage the gluteus medius, make sure that you do not rotate your body as you lift your leg. Keep your body square, and focus on moving nothing but your leg.

Rep: Complete your target number of reps, then switch to your other side.

# Reps: 20–30

Advanced Form
When working the right leg during this exercise, hold your left arm off the ground and extended in front of you. By removing one of the supports for your body, you introduce instability to the exercise. Switch arms and repeat on the other side.

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