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Digital Subscriptions > Women’s Running > November 2019 > Strong hips and glutes

Strong hips and glutes

Improve your pelvis, hips and glute strength to run better and with fewer injuries, with these exercises says Anne-Marie Lategan

The evenings are getting darker and colder, and going out for a run can be less tempting. Instead of beating yourself up about it, use this time to improve your strength for next season. Most professional athletes have an off season and you need one, too.

This workout focuses on improving your strength around the pelvis and hips. This is such an important area to strengthen because of the amount of muscles connected to your hip bones. Imbalances and weakness can lead to a variety of injuries, from knee and ankle problems to back and neck pain.

For the next month, focus on improving your strength and discover the strength training benefits come spring.

► Warm up

Run on the spot for one minute. Perform 10 jumping jacks and squats. Repeat everything twice. This should increase your heart rate and prepare your body for the workout.

► Sets and reps

Perform three sets of 10 repetitions of each exercise. Aim to do the workout three times per week.

► Cool down

Lie down on the floor. Perform a lying hamstring and glute stretch. Follow with some hip rolls to mobilise your spine.


If the workout is getting too easy, perform it as a circuit where you do each exercise for one minute before moving on the next. Try not to rest between exercises. Once you’ve completed all the exercises, rest for two minutes and repeat the circuit. You can also increase the weight to increase the intensity.

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About Women’s Running

The November issue of Women’s Running comes with a FREE magazine! Women’s Running Real-Life Runners is packed with inspiring stories from real women who have discovered the joy of running and overcome incredible obstacles to do so. In the main magazine, it’s our Reader’s Choice Awards issue, in which we celebrate the brands and races that you voted for in your thousands – find out who won! We also test all the latest and best winter running gear, from shoes to gloves, so you can pick the right kit for these chilly mornings. We have a training plan you can do even if you’re injured, we talk to cover star sisters Connie & Stacey about their half marathon training, and we explain how you can love every single winter run. Even the really dark, really rainy ones. Seriously. Let’s get out there!