buttock strengthening 101
Butt strengthening exercises are one of the most important things you can do to recover from or prevent a running related injury.
Buttock pain – piriformis syndrome
Piriformis syndrome is a pain – in the buttock! Your piriformis is a muscle that runs from your lower spine to the top of your thigh bone. Its job is to help rotate the hip and turn legs outwards. If it becomes tight – then you can get buttock pain.
Buttock strengthening exercises
Below we have posted three safe exercises that most runners can perform even when their knee is painful (do not perform these if it hurts your knee). These are exercises that you can perform on a daily basis and are arranged from easiest to most difficult. Start with 10 reps and progress to 30 or more.
| Buttock strengthening Lift
Lift your butt trying to make a straight line from your ankle to shoulder. If you don’t have a ball, use a seat or the edge of the bed. repeat 10 – 30 times
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| Butt Lift / Ball Roll
Simultaneously lift your butt and roll the ball toward your butt.
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| Buttock Lift March
Hold your butt up while alternately lifting your legs. Again, if you don’t have a ball it’s not a problem – use the edge of a bed or chair.
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