Lazy glutes - the common complaint many of us suffer with, and, a lot of the time, the reason we're not running stronger, further and faster. But if your diary is jam-packed and you've not got time for a full strength-training session, just practising this move alone has some serious benefits, according to science.
The Journal of Strength and Conditioning reports that the side-lying leg lift activates the glutes more than others.
1. Lie on your left side with legs extended out straight. Prop yourself up on your left forearm.
2. Lift your right leg up, keeping your hips steady and facing forward.
3. Lower the leg and repeat the move. For
an additional challenge, place a resistance band around your ankles.
4. Do 15 reps and repeat on the other leg. That’s one set. Do two or three sets three times a week