Top Exercises to Strengthen the Posterior Chain for Runners

1. Glute Bridges

Why it’s important: Activates and strengthens the glutes, which are crucial for propulsion and stability. How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Press through your heels to lift your hips while squeezing your glutes.

• Lower back down with control and repeat for 10-15 reps.

• Progression: Perform single-leg glute bridges for added difficulty.

2. Hip Thrusts

Why it’s important: Builds explosive power in the glutes, essential for sprinting and endurance running. How to do it:

• Sit with your upper back against a bench and a barbell or weight plate on your hips.

• Drive through your heels to lift your hips, squeezing your glutes at the top.

• Lower back down with control and repeat for 8-12 reps.

3. Romanian Deadlifts (RDLs)

Why it’s important: Strengthens the hamstrings, glutes, and lower back while improving hip hinge mechanics. How to do it:

• Hold a barbell or dumbbells in front of your thighs.

• Hinge at your hips, lowering the weight while keeping your back straight.

• Engage your glutes and hamstrings to return to standing.

• Perform 8-12 reps.

4. Bulgarian Split Squats

Why it’s important: Targets the glutes and hamstrings while improving balance and single-leg strength. How to do it:

• Place one foot behind you on a bench and lower into a squat with your front leg.

• Drive through the front heel to return to standing.

• Perform 8-12 reps per leg.

5. Step-Ups

Why it’s important: Builds unilateral strength and mimics the running motion. How to do it:

• Step onto a bench or box with one foot, driving through the heel to stand up.

• Lower back down with control and switch legs.

• Perform 10 reps per leg.

6. Nordic Hamstring Curls

Why it’s important: Strengthens the hamstrings eccentrically, reducing injury risk. How to do it:

• Kneel on a soft surface with your feet anchored.

• Slowly lower your torso toward the ground, keeping your body straight.

• Use your hamstrings to control the descent and push back up.

• Perform 5-8 reps.

7. Kettlebell Swings

Why it’s important: Develops explosive power in the glutes and hamstrings while improving endurance. How to do it:

• Hinge at the hips and swing a kettlebell forward using hip drive.

• Let the kettlebell swing back between your legs and repeat the motion.

• Perform 15-20 reps.

8. Single-Leg Deadlifts

Why it’s important: Improves balance and strengthens the glutes and hamstrings in a functional movement pattern. How to do it:

• Stand on one leg and hinge at the hips while lowering a dumbbell toward the ground.

• Keep your back straight and engage your glutes to return to standing.

• Perform 8-12 reps per leg.

Conclusion

Incorporating these exercises into your routine will help build a stronger posterior chain, leading to better running mechanics, increased speed, and reduced injury risk. Aim to include 2-3 of these exercises in your strength training program at least twice a week to maximize benefits. By strengthening your glutes, hamstrings, and lower back, you’ll become a more efficient and resilient runner.

At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling and physician services to assess your risk for injury and assist in your performance goals.

Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.