During running, the gluteal muscles engage to propel your body forward and stabilize your hips; they work harder and develop during these motions. Since muscle is more compact than fat, running actually makes your butt leaner, and therefore smaller. But a deficiency in gluteal muscle strength or an imbalance with surrounding muscle groups, such as the back or hamstrings, may prevent the gluteals from firing at all. There are exercises that will strengthen your gluteal muscles so you can get the most benefit from them while running.
Lunges
Begin in a standing position with both feet together. Slowly lift one foot off of the ground and step forward onto your heel. As you lunge, drop your hips downward rather than forward to target your gluteal muscles. Continue to lower your body until your quadriceps are parallel to the ground and at a 90-degree angle with your shinbone. To increase gluteal strength, incorporate an arm drive by bending forward at the hips and extending your arms toward the ground.
Inverted Flyers
Stand with your feet shoulder-distance apart. Keeping your right foot on the ground, bring the left knee forward until your quadriceps are parallel to the ground. Drive your right arm forward at a 90-degree angle. Lean forward, maintaining a straight back, while simultaneously extending the left leg backward. Hold this position for three to five seconds and repeat on opposite side. To add resistance, hold a dumbbell in the hand of your stabilizing leg.
Single-Leg Squat
Stand with your feet shoulder-distance apart with your right foot slightly forward. Press your right foot into the ground, balancing your weight between the heel and ball of your foot. Slowly begin to bend forward at the hips and lower your body, sinking your weight into your hips. Push into the ball of your right foot to return to a standing position. Lowering your hips closer to the ground will increase gluteal strength. To add resistance, hold a medicine ball or dumbbell above your head with both hands.
Side Lying Hip Abduction
Lie on one side with your legs extended in a straight line. Raise your upper leg while keeping the knee extended and squeezing your gluteal muscles. Avoid tilting your hips forward and keep your foot in a neutral position. Lower your leg and repeat on the opposite side. To make this exercise more challenging, add resistance weights to the upper leg.
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