Top 5 Glute Exercises (in order) that every runner MUST do
1. Side Lying Abduction
2. Clamshell with 30° hip flexion
3. Single-leg squat
4. Single-leg deadlift
5. Lateral band walk
Other exercises that were in the study included: forward lunge, sideways lunge, transverse lunge, forward hop, sideways hop, and transverse hop. Twenty one healthy subjects performed the above twelve exercises while hooked up to EMG to measure the amount of activity in the gluteal muscles.
The research report “Gluteal Muscle Activation During Common Therapeutic Exercises” was found in the Journal of Orthopaedic and Sports Physical Therapy in July of 2009 and can be downloaded by clicking here.