How Runners Can Train the Posterior Chain


Hip Bridge/ Thruster

The hip bridge and thruster is a great way to wake up those glute muscles that have a tendency to forget their job. These can be performed with heavy weights for strength or lighter weights for power—it’s completely up to you.

How: Beginners can start out with a simple flute bridge. Lie face up on the floor with your knees bent and feet flat. Press through your heels and contract your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a count then lower back to the floor. Once the movement is comfortable and you feel your glutes responding, add resistance in the form of bands or weights.

Progress to the hip thruster once you’re ready for a greater range of motion or heavier weights. Position your back perpendicular to an exercise bench or against a stability ball with your knees bent and feet flat on the floor. Place a weight across your hips (you’ll want it wrapped with a pad or towel to keep it from bruising your hip bones). Begin with your hips flexed then press through your heels and squeeze your glutes to powerfully and forcefully drive your hips to full extension. Avoid arching or rounding your back during the movement. Slowly lower back to the starting position.

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