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Living Life Balanced Blog

Butt & Hip Exercises

8/13/2018

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Butt & Hip Exercises for runners from Elena McCown, LLC Health Coach in Franklin, TN
​Strong hips, glutes and core keeps your pelvis aligned properly, giving more support all the way down through your knees and ankles. If one part of this kinetic chain is off, you will feel it in the other parts of your body, leading to one injury after another if nothing is ever done to change, prevent or treat it. While these exercises are great for anyone looking to strengthen their hips and glutes from walkers, hikers and athletes, to those trying to prevent pregnancy pains...it is also so important for all runners since they keep repeating the same motion, stride after stride! Strong glutes lead to a powerful hip extension which helps you run more efficiently, faster and injury-free. Why do so many people suffer from weak glutes and tight hips? Sitting for long periods of time (ex. desk job), can lead to the gluteal muscles wasting away (atrophying) through constant pressure and disuse. 

The video below goes through my favorite floor exercises for the butt and hips. The exercises focus on the gluteus medius, minimus and maximus as well as the hip flexors, and internal and external rotators. 

Complete exercises 1-5 for 20 reps each exercise on the left side and then repeat on the right side. Complete exercises 6-9 for 20 reps each exercise on the left side and then repeat on the right side. End with exercise 10 for 20 reps. Do these exercises 2 - 3 times a week. My video is sped up, please make sure to take these exercises slow (like the images below each description) and keep good form throughout (also keep the foot flexed - toes pointed towards your shins in all exercises except the clamshells). 
Beginners: 10 reps each exercise. Advanced: 30 reps each exercise.
1. Clamshell
​​
Lie on your side with your knees bent and elbow bent supporting your head, keeping your toes pointed and touching, lift your top knee up (like a clamshell) while keeping your pelvis and core stable, lower back down and repeat.
Clamshell Exercise by Elena McCown, LLC in Franklin, TN
2. Clamshell Knee and Toe Taps
Lie on your side with your knees bent and elbow bent supporting your head, keeping your toes pointed and touching, lift your top knee up (like a clamshell) while keeping your pelvis and core stable and then reverse the move by touching your top knee to the bottom knee while lifting your foot up and repeat - knee to knee and toe to toe. ​
Clamshell Knee and Toe Taps Exercise by Elena McCown, LLC in Franklin, TN
3. Side Lying Leg Raises
Lie on your side with your knees bent and elbow bent supporting your head, extend your top leg so it is straight and in line with your head, toes pointing forward. Lift your leg as high up as is comfortable and lower back down and repeat.
Side Lying Leg Raises Exercise by Elena McCown, LLC in Franklin, TN
​4. L-Side Lying Leg Raises
Lie on your side with your knees bent and forearm bent supporting your upper body, extend your top leg in front of you in a L, toes pointing forward. Lift your leg as high up as is comfortable and lower back down and repeat.
L-Side Lying Leg Raises Exercise by Elena McCown, LLC in Franklin, TN
​5. L-Side Lying Front Kick
Lie on your side with your knees bent and forearm bent supporting your upper body, extend your top leg in front of you in a L, toes pointing forward. Pull your leg in towards your chest and extend back out, repeat.
L-Side Lying Front Kick Exercise by Elena McCown, LLC in Franklin, TN
6. All Fours Leg Lift
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, extend one leg straight back facing the ground and lift the leg up and then lower down and repeat. ​
All Fours Leg Lift Exercise by Elena McCown, LLC in Franklin, TN
​7. All Fours Fire Hydrant
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side, keeping your knee higher than your toes and then lower down and repeat.
All Fours Fire Hydrant Exercise by Elena McCown, LLC in Franklin, TN
​8. All Fours Side Hold Kick Back
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side and then extend back into a side back kick and pull in and repeat.
All Fours Side Hold Kick Back Exercise by Elena McCown, LLC in Franklin, TN
​9. All Fours Side Hold Kick
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side, keeping your knee higher than your toes and then extend your lower leg out to the side in a side kick and bring lower leg back to original fire hydrant up position and repeat.
All Fours Side Hold Kick Exercise by Elena McCown, LLC in Franklin, TN
​​10. Bridge Lift
Lie flat on the floor on your back with your knees bent, feet shoulder width apart and toes lifted off the ground, balancing on your heels. Squeeze your glutes and bring your belly button towards your spine as you lift your hips off the floor and make a straight line from your knees to your shoulders, lower back down and repeat.
Bridge Lift Exercise by Elena McCown, LLC in Franklin, TN
Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but Elena McCown, LLC will receive a small commission. Your support is greatly appreciated! The information I provide is not to take the place of your personal physician’s advice and is not intended to diagnose, cure, treat or prevent any disease. Please discuss this information with your own healthcare provider to determine what is right for you. All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. I share general health and wellness recipes, ideas, documents, motivation and other related information that is aimed to help you take your health into your own hands.
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    Elena McCown, LLC Health Coach in Franklin, TN

    About Me

    I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
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    Allergies

    I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. 

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Elena McCown, LLC Health Coach in Franklin, TN
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Recipes
    • Prepear App
    • Appetizers
    • Baked Goods
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Disclaimer/Privacy Policy/Terms of Service