While our hip flexors (on the front of the body) often get a lot of our attention (because, tightness and aches!), the hip extensors can always use more love. Hip extension exercises build up our often-neglected posterior chain—the muscles on the back of the body that add power to your stride. As Rothberg mentioned, the big power players that drive hip extension include your glute (butt) muscles and your hamstrings (on the back of the upper thighs).
More specifically, the gluteus maximus (the biggest muscle of the backside) drives the push-off phase of the running gait. Meanwhile, the hamstrings extend the hip, flex the knee, and add stabilization and force behind your stride. This also means you work better rather than harder to reach faster speeds, Rothberg adds.
Do each exercise below for 4 sets of 8 to 10 reps. If it’s a single-sided exercise, go for 8 to 10 reps per side. You will need a kettlebell or a heavy dumbbell for this workout.
You’ll also need a barbell, but you can use a kettlebell or dumbbell in place of that, as well. An exercise mat is optional. Rothberg demonstrates the exercises in the video above so you can learn proper form.
Why it works: Running is a single-leg sport, and strengthening the legs one at a time prevents imbalances and helps you sidestep injury, Rothberg says. Why it works: “This exercise targets the entire posterior chain, teaches you to push off the ground effectively, which is important for running, and can be loaded and scaled as appropriate for your lifting level,” Rothberg says. Why it works: This deadlift variation also brings in a unilateral element, helping you strengthen one leg at a time.
This helps keep your muscles symmetrical, Rothberg says, while providing the same benefits as a regular deadlift. Why it works: Adding a walkout to the glute bridge strengthens the hamstrings eccentrically, in the lengthening (or lowering) phase, Rothberg explains. It also makes your glutes work isometrically, meaning they have to maintain contraction as you extend the legs.
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