Side-Lying Leg Raise – The Foundation of Hip Control
If you’re new to glute activation exercises, this move is the perfect place to start. The side-lying leg raise directly targets your glute minimus and glute medius, helping your hips stay strong and stable when you run.
To do it right, lie on your side with your bottom leg bent and your top leg straight. Keep your hips stacked, core tight, and lift your top leg slowly. Pause for a second at the top before lowering it with control. Do 12–15 reps on each side for two to three sets.
This simple movement builds the foundation for hip stability for runners. When your glutes fire properly, your knees stay aligned, and your stride feels more balanced. Over time, this reduces strain on your IT band and lowers your risk of injury.
Tip:Slow, controlled motion is key. Many runners rush through the movement, missing the deep burn that signals proper muscle engagement. If you feel it high on the outer hip, you’re doing it right.
You can make it harder by adding a resistance band around your ankles or pausing for three seconds at the top of each rep. Advanced athletes can even perform it on an exercise ball to improve core balance and running strength training coordination.
One of the athletes I coach used to struggle with hip tightness after long runs. After adding this exercise three times per week, her stride evened out, and her post-run soreness nearly disappeared within a month. Sometimes, the smallest exercise delivers the biggest change.
By improving your hip stability and glute activation, you’ll also enhance your overall running mechanics and posture. For detailed guidance on refining your running form for longer distances, check out our best running form for long distance success article.
Recent research also supports these benefits, showing that the gluteus minimus plays a vital role in stabilizing the pelvis during the stance phase of running. Learn more from this peer-reviewed study.
Strengthening your hips with these glute minimus exercises for runners is just one part of the puzzle. Our Running Training Plans combine smart strength work, endurance training, and recovery strategies to help you move efficiently and perform at your best.
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Build endurance, strengthen your stride, and run with confidence using a structured plan that works.
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How to Strengthen the Glute Minimus with Clamshells
If you ask any running coach about essential hip strengthening exercises for runners, the clamshell is always near the top. Done with control, it targets your glute minimus, glute medius, and deep hip rotators that steady your stride.
Lie on your side with your knees bent about 90 degrees and your heels in line with your hips. Keep your feet together and lift the top knee like a clamshell. Pause briefly, then lower with control. Aim for 15–20 reps per side for two to three sets.
Most runners make one critical mistake: they roll their hips backward. When that happens, your lower back muscles take over and your glute minimus barely works. Keep your top hip stacked directly over the bottom hip to isolate the right muscle fibers and improve hip stability for runners.
- Feet stay together: Do not separate them during the lift.
- Hips stacked: Avoid leaning back to keep tension on the glutes.
- Slow tempo: Two seconds up and two seconds down builds control.
- Mind–muscle focus: Feel the work high on the outer hip, not in your back.
When the basic version feels smooth, add a light resistance band above your knees. This simple change increases tension and challenges your stabilizers, supporting better running strength training gains and more reliable glute activation exercises before speed work or hills.
Monster Walks – Build Strength and Stability in Motion
Once your glute minimus is firing properly from activation drills, it’s time to move into more dynamic strength. The monster walk is one of the best glute minimus exercises for runners because it adds motion to your stability work, teaching your hips to stay strong through each step of your stride.
Place a resistance band around your thighs or ankles and stand with your feet shoulder-width apart. Slightly bend your knees and push your hips back, keeping tension on the band. Step forward diagonally, then bring your back leg up to reset. Continue stepping for 10–15 strides in each direction.
This move targets the glute minimus, glute medius, and hip abductors, creating a steady base that supports your pelvis when running. Over time, you’ll feel your legs move more evenly, with less side-to-side wobble.
Here’s how to make the most of it:
- Stay low: Keep a slight squat to maintain constant tension.
- Tension never drops: Don’t let the band go slack.
- Controlled steps: Move slow and deliberate, not fast.
- Hips level: Avoid bouncing up and down as you step.
The monster walk is also fantastic for hip stability for runners who spend hours sitting each day. It helps wake up your glutes, reduces overuse of your quads, and improves posture. Especially before a long run or hill session.
For a challenge, try backward or lateral monster walks. These variations strengthen your glutes in multiple planes of motion, improving balance and preventing injuries over time.
To further develop leg power and hip drive, consider stair running as well — our guide on how stair running can transform your strength, speed and endurance expands on how elevation work complements hip-stability exercises.
Single-Leg Bridge – How Do You Build Hip Power Without Cheating?
Lie on your back with one knee bent and the other leg straight. Press your arms into the floor. Exhale, brace your core, and drive through the bent heel to lift your hips. Hold for one to two seconds, then lower with control.
Keep your ribs down and your pelvis level. If your back arches or your hips twist, pause and reset. Think “squeeze the glute” rather than “lift the back.” That cue shifts load to the glute minimus and glute medius instead of your spine.
Start with 6–8 slow reps per side for two or three sets. Rest 30–45 seconds between legs. When that feels smooth, slow the lowering phase to three seconds. Tempo work builds control and endurance for hip stability for runners.
Struggling with hamstring cramps? Slide your heel a little closer to your hips and keep your toes light. A softer foot helps the glute take over. If you still feel it mostly in your hamstrings, drop the range a bit and focus on alignment.
Progress it by adding a mini-band around your thighs. Press the band out gently as you lift. This turns the bridge into a powerful glute activation exercise and a smart primer before intervals or hills.
You can also try a “marching bridge.” Lift both hips with two legs, then hold the top and slowly switch to one leg at a time without letting the pelvis drop. That teaches anti-rotation control, which supports injury prevention for runners on uneven ground.
Use this as part of your running strength training two to three days per week. Pair it with lateral movements on other days for well-rounded hip strengthening exercises for runners.
For more ways to strengthen your lower body and balance your glute training, see our guide on how many squats you should do a day as a triathlete or runner for practical tips on progression and recovery balance.
Side Plank with Leg Lift – Is This the Ultimate Stability Test?
If you want hips that don’t buckle late in a race, this is your gold standard. The side plank with leg lift challenges your glute minimus, glute medius, and obliques at the same time. That blend builds control you can feel on every step.
Set up on your forearm with your elbow under your shoulder. Stack your feet, lift your hips, and form a straight line from head to heels. Now raise the top leg a few inches, pause, and lower with control. Start with 6–8 slow reps per side for two to three sets.
Keep your ribs down and your pelvis level. If your hips dip, shorten the set and rebuild your position. Quality wins. Aim for steady breathing and a still torso. Think of the top leg as “light and long,” not high. Small ranges load the hip abductors without stressing your back.
Why runners love it: it blends core stability with hip strength, which supports better running form on hills and uneven paths. It also cuts down on side-to-side sway, a common sign of weak glutes and poor hip control.
Need an entry point? Bend the bottom knee and keep it on the ground while you lift the top leg. That half-kneeling setup teaches alignment without overload. From there, move back to the full version when you can hold a smooth plank for 20–30 seconds.
For progression, add a mini-band above your knees. Press the band out gently as you lift. This increases tension on the glute minimus and builds endurance for longer runs. You can also try a short isometric hold at the top of each rep to sharpen control.
Use this move twice per week within your running strength training. Pair it with your glute activation exercises earlier in the session. Keep rests short and sets clean. You’ll feel steadier, taller, and more efficient when fatigue hits.
Building hip strength with these glute minimus exercises for runners is just the start. Our Marathon Running Training Plan combines smart run programming with targeted strength sessions to help you stay balanced, injury-free, and ready for any distance.
Each structured plan includes pacing strategies, recovery guidance, and mobility work that complements your glute and hip training. You’ll learn how to build endurance without losing form or efficiency late in your runs.
Delivered through TrainingPeaks, your plan adapts weekly to your progress and schedule. Whether you’re training for your first marathon or aiming for a new personal best, it helps you train smarter and recover stronger.
Build strength where it matters most and feel the difference strong hips make on race day.
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Which Exercise Should You Do Today? A Quick Comparison
You’ve got five solid glute minimus exercises for runners. Each one hits your hips a little differently. Mixing them builds strength, balance, and control that holds up late in long runs.
Use this guide to pick the right move for your day. Short on time? Choose one from “Activate,” one from “Strengthen,” and one from “Stabilise.” That simple mix keeps your hips steady without crushing your schedule.
If your knees cave in or your hip drops on video, lean into the side-lying work first. If you feel wobbly during hills or trails, add more plank and walking band drills. Keep the focus on clean reps, slow tempo, and steady breathing.
👉 Swipe to view full table
| Exercise | Primary Focus | Best For | Key Coaching Cue | Progression |
|---|---|---|---|---|
| Side-Lying Leg Raise | Targeted glute minimus & glute medius | Early-phase activation; knee valgus control | Hips stacked; toes slightly down | Ankle-band; 3-sec holds |
| Clamshell | Hip external rotation & abduction | Pre-run glute activation exercises | Don’t roll back; keep ribs down | Mini-band above knees; slow tempo |
| Monster Walk | Dynamic abduction under tension | Hip stability for runners before speed/hills | Stay low; band never slack | Backward & lateral patterns |
| Single-Leg Bridge | Hip extension with anti-rotation | Push-off power; pelvis control | Drive through heel; level hips | Tempo eccentrics; marching holds |
| Side Plank + Leg Lift | Lateral core + abductors endurance | Trail stability; fatigue resistance | Long spine; light, low leg | Mini-band; 1–2s isometric tops |
Why These Exercises Are Game-Changers for Runners
If you’ve ever wondered why coaches emphasize hip work so much, it’s because everything in running starts at the hips. The glute minimus is one of your body’s key stabilizers. It keeps your pelvis level, controls knee alignment, and helps transfer power from your core to your legs. When it’s weak, your entire stride becomes less efficient.
These exercises target the small but essential muscles that most runners overlook. They strengthen the hip abductors, glute medius, and glute minimus, all of which prevent your knees from collapsing inward and your hips from tilting when you land. Over time, this improves running mechanics, reduces energy waste, and prevents injuries like IT band syndrome and runner’s knee. For tips on improving endurance alongside your strength training, check out our guide on how to improve running stamina in 2 weeks.
Here’s what makes these exercises so effective:
- They activate underused muscles: Sitting for long periods causes the glutes to “switch off.” These moves reawaken them.
- They improve running economy: Stronger hips mean better alignment, less wobble, and more forward drive with each stride.
- They enhance injury prevention: Studies show that hip stability training lowers the risk of overuse injuries by improving shock absorption and stride symmetry.
- They build endurance where it matters: The glute minimus helps maintain form when you’re tired. That’s often when injuries happen.
The best part? You don’t need fancy equipment or long workouts. Just 10 minutes a few times per week can make your stride smoother, more powerful, and far more efficient.
Want to put your new glute minimus exercises for runners to work? Our Running Coaching programs combine tailored strength routines with smart run training to help you move stronger, stay injury-free, and perform better every week.
Each personalized plan includes hip stability work, pacing strategies, and recovery guidance designed for runners of all levels. You’ll build the control and efficiency that make every stride smoother and more powerful.
Delivered through TrainingPeaks, your plan adapts weekly based on progress and feedback—so your glute work and running sessions always align perfectly with your goals.
Strengthen smarter, run smoother, and feel the difference strong hips make.
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Bringing It All Together – Strong Hips, Strong Runs
You don’t need fancy gym equipment or long workouts to see results. Just consistency. These glute minimus exercises for runners create real change because they fix the root of most running form problems (weak, underactive hips).
Here’s the truth: your hips are the engine room of your stride. When they’re strong, your legs move in perfect rhythm. When they’re weak, your form collapses under fatigue, your knees drift inward, and small aches start creeping in.
Try adding two or three of these movements to your weekly running strength training. It could look like this:
- Before a run: Do the clamshell and side-lying leg raise for activation.
- After strength work: Add the monster walk and single-leg bridge for power.
- On recovery days: Try the side plank leg lift for endurance and balance.
Start slow and pay attention to how your body feels. Even small improvements in hip stability can translate to smoother running, better posture, and fewer injuries over time.
One of my coached runners once called this her “invisible speed work.” Within six weeks of consistent hip work, she was running the same pace with less effort. That’s what stability training does, it quietly boosts your performance from the inside out.
If you’re patient, these simple drills will become your strongest running habit. Strong glutes aren’t about aesthetics. They’re about performance, control, and running pain-free for years to come.
So next time you’re tempted to skip your strength session, remember: your glute minimus doesn’t just stabilize your stride, it powers it.
