After 2 articles on glutes strengthening (available here and here) I thought it was time to try to put together some videos for people. This proved a little more challenging than hoped so I apologise if the videos aren't the best quality. I found some of the exercises quite challenging because I'd foolishly done a 10 mile tempo run in the morning before doing them (yeah I know, excuses, excuses!). On the positive side I did manage the run in just under 68 minutes, which I was pleased with!
The most challenging was the single leg deadlift and so if you've managed to nail this technique and would like to send me a video or picture for the site it'd be greatly appreciated! (Please send it via my twitter account, or in the comments section below).
In terms of reps and sets I would first focus on quality rather than quantity in order to maximise glutes work and minimise unwanted activity elsewhere (e.g. In the quads or hamstrings). When you're happy with your technique then start with 3 sets of around 10-15 reps with 1-2 minutes rest between each. Progress to 3 sets of 25 with the aim being to fatigue the glutes. Generally I'd suggest keeping strength work and running separate rather than doing them on the same day. Ideally allow 24-48 hours between strength sessions and running to avoid running on fatigued legs.
Have a better single leg deadlift? Please share!
And finally…beware of typos….