Running, especially on hills, can be a rewarding yet demanding activity for your body. Whether you’re training for a race or simply love the thrill of a good run, you’ll want to make sure you are primed! One of the keys to preventing injury and improving your performance is mobility—and that’s where we come in.
At Mobility-Doc, our mission is to help you never stop doing what you love. We specialize in movement and mobility. As experts we know what your body needs to stay healthy and strong. Today, we’re excited to share a special Mobility-Doc primer with you. It’s a warm-up specifically designed to activate your glutes and prepare your body for the demands of running up hills! Get ready to incorporate some of the best glute activation exercises into your next run!
Runner's Glute Activation Exercise Warm-Up
A solid warm-up is essential. This Mobility-Doc primer focuses on flexibility, stability, and strength—three core pillars of mobility. Your body needs these 3 elements to stay injury-free and maximize your running performance.
Here are some simple but powerful glute activation exercises that will get your hips and legs firing! We want to ensure you’re not only prepared but optimized for hill running.
1. Standing Hip Flexor Stretch (Lunge Stretch)
First we want to target opening the front of your hip. Your hip flexors play a major role in your running stride. Tightness in this area can lead to poor running posture, limited hip mobility, and even lower back pain.
How to do it:
- Step one foot forward into a lunge position.
- Lower your back knee to the floor and tuck your pelvis squeezing your glute.
- Hold for 20-30 seconds, feeling the stretch along the front of your hip and thigh.
- Repeat on both sides.
This stretch helps open up the front of the hip. Why is that important? It allows you to engage your glutes more effectively as you run. That means you have better running posture and stride mechanics. (I’m hearing MORE POWER!)
Pro Tip: make sure you’re not arching your back! Having a nice neutral spine will make sure you’re really stretching the front of your hip
2. Hip Circles
Next, we’re moving onto hip circles. This dynamic movement activates your glutes and works on stability. Not only does this exercise help open up the hips, but it challenges your balance. That means you’re working your core as well. These aspects are important for maintaining control when running on uneven terrain and trails.
How to do it:
- Stand on one leg with your knee slightly bent.
- Keeping a 90 degree angle, lift your other leg forward, then slide it around to the side, turning your foot and hip only when you can’t go anymore. Do 10 reps per side
- Make sure to keep your standing leg stable while you move your lifted leg in circles.
Pay close attention to any differences between your left and right hips. You may notice one side feels tighter or more stable than the other. That’s normal! But focusing on these differences helps identify areas of imbalance or weakness that need attention.
3. Lunges to Single Leg RDLs
This last exercise combines the first two and takes it a step further! It integrates glute activation, stability, and strength. The lunge to single-leg Romanian deadlift (RDL) is a fantastic way to challenge your balance. It reinforces hip mobility and glute activation making it a powerhouse exercise. You can think of this exercise as having 3 parts.
How to do it:
- Step forward into a lunge position.
- As you push off the front foot, find your balance before hinging at the hips.
- Keeping the same standing leg, extend your free leg behind you into a single-leg RDL.
- Focus on engaging your glutes to stabilize your body and keeping your hips square to the floor. With control come back to standing.
- Repeat 10 reps on each leg.
This movement works the glutes and hamstrings while also reinforcing the stability you’ll need when running. You’ll help connect the mobility from the previous exercises and solidify the stability needed for hill running.
How to Use This Mobility-Doc Primer
To get the most out of these glute activation exercises, perform them circuit style for 3 rounds. You can flow through each exercise without breaks which should take you no more than 10-15 minutes! It ensures your glutes are firing, your hips are open, and your stability is dialed in for tackling hills with ease.
Whether you’re sprinting up a hill or cruising on flat terrain, these exercises help you run with more power. Even better, you’ll reduce the risk of injury! Your glutes are the powerhouse of your running stride. Incorporating these mobility drills into your routine will help maximize your efficiency and performance.
Check Out The Quadzilla Glute Activation Exercises Primer Video
This video was created to be exclusive for 2024 Quadzilla race participants! We loved it so much we just had to share it with you. Try it pre-run and feel the difference!
We're Proud To Be Sponsors!
Mobility-Doc is and continues to be a proud sponsor of Quadzilla! It’s one of the Lehigh Valley’s toughest 15k’s. If you’re getting ready to run for Quadzilla or any other race come and see us! We’ll be able to help keep you happy and healthy all season long. By incorporating glute activation exercises and overall mobility, you can ensure that your body is always prepared. Whether it’s a steep hill, a marathon, or just your daily jog you’ll be running better than ever!
Stay active, stay healthy, and never stop doing what you love!
Mark Your Calendars!!
This year Quadzilla is Sunday July 20th, 2025! Registration for 2025’s Quadzilla 15K opens February 14th! There is a cap so sign up early if you know you’re ready to face the beast!
This is more than just a trail race, it’s for a cause. 100% of the proceeds from this race fund the work of HCM Foundation, providing financial assistance to local cancer patients and their families.
