Glute bridge
Posterior chain · Learning · in reps
Why it helps your running
Teaches your glutes to drive the hip: the push behind every stride, especially uphill.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1 s up, 1s pause
How to do it
- Lie on your back, feet flat close to your glutes, push through your heels to lift your hips.
- At the top, shoulders, hips and knees are in line; squeeze your glutes for a second.
- Lower over 2 seconds without fully resting your hips on the floor.
Common mistakes
- Your lower back arches to push your hips higher.
- Your knees splay out or cave in at the top.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.