Donkey Kicks
  • Start on all fours and position hands under shoulders and knees and under hips.
  • Raise leg 90 degrees forming an “L” shape from the hip, knee to foot. This is the starting position.
  • Raise leg up towards the ceiling without allowing the hip to externally rotate.
  • Lower knee back to 90 degrees and repeat movement.
Glute Bridge – Bilateral
  • Lay on back with hands by sides, the knees bent and feet flat on the floor. Make sure feet are under the knees.
  • Engage the abdominal and hamstring muscles and raise the hips up to create a straight line from the knees to shoulders.
  • Lower the hips to the floor and repeat movement.
  • Squeeze the glute muscles at the top of the bridge.
  • Keep weight on the heels as athlete pushes from the ground.
Hip Hikes
  • Lie on the ground with feet up.
  • Keep the legs straight and perpendicular to the floor.
  • Tilt the pelvis under by pressing the belly toward the spine.
  • Using the abdominal muscles, lift legs and hips up by reaching the feet up towards the ceiling.
  • Slowly control the movement down to the floor and repeat the movement.

Rest on forearms and toes, with body in straight “plank” position in between. Then, lift limbs (arm and legs) one at a time, holding lifted position for 15 seconds before returning to ground. Best done throughout training. Strengthens core and alleviates lack of stability of trunk during running.