Incorporating squats into a training routine is a fantastic way for runners to enhance their lower body strength, sculpt their glutes (butt muscles), and improve their overall fitness. With proper form, gradual progression, and a bit of variety, you’ll see the results in your improved performance, recovery time, and overall comfort when running. Find out how to do squat exercises and how to add them to your regular training.
Why Squat Exercises are Beneficial for Runners
When you perform a squat, you’re not only working your glutes, but also engaging many other muscles in your lower body. This compound movement activates your quadriceps, hamstrings, and calves, providing a comprehensive workout for your legs. Your abdominal and back muscles are also engaged, so the exercise helps to improve core strength, stability, and balance.
Squat Exercise Variations and Tips to Maximize Your Results
By incorporating these squat variations and tips into your routine, you’ll not only target your glutes more effectively but also engage other muscle groups.
Basic Squats
1. Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
2. Remember to engage your core. Imagine pulling your belly button towards your spine to activate your deep core muscles.
3. As you lower into the squat, aim to keep your knees pointing in the same direction as your toes. Keep your knees aligned with the toes, to ensure proper tracking and reduce the risk of injury.
4. Aim to lower your hips until your thighs are parallel to the ground or slightly below. This will activate your glutes and quads effectively while minimizing stress on your knees and lower back.
5. Keep your shoulder blades pulled back and down, creating an open chest position.
5. Do 2 to 3 sets of 10 to 12 basic squats.
Goblet Squats
Follow the same directions for a Basic Squat (above), but you’ll want to hold a dumbbell or kettlebell close to your chest as you perform the squat.
The added weight in front of your body increases the challenge for your glutes, forcing them to work even harder. Be sure to choose a weight amount that allows you to maintain good form and perform the exercise with control.
Sumo Squats
1. Stand with your feet wider than shoulder-width apart and toes pointed out at a slight angle. This wide stance will activate your inner thigh muscles and glutes, which are the primary muscles targeted.
2. Keep your back straight and your core engaged throughout the entire movement.
3. As you lower into the squat, focus on pushing your hips back and down, as if you were sitting into an imaginary chair.
4. Make sure to maintain a neutral spine throughout the exercise. Avoid rounding or arching your back.
5. As you rise back up from the squat, push through your heels and squeeze your glutes at the top.
6. Do 2 to 3 sets of 10 to 12 reps.
Jump Squats
1. Start in a squatting position with the knees bent.
2. Press up through your feet and jump up explosively off the ground.
3. Land softly in the squat position and pause for a moment, then jump again.
4. Do 2 to 3 sets of 10 to 12 jump squats.
How to Incorporate Squats into Your Workout Routine
For beginners, start with bodyweight squats or use a stability ball against the wall for support. This provides stability and helps you build the foundation of proper squat form. As you become stronger and more experienced, you can gradually increase the number of repetitions and sets, and then add weights and incorporate squat variations.
To achieve the best results, consistency is key. Aim to include squats in your workout routine at least two to three times a week. As you progress, you’ll want to add other lower body, core, and upper body exercises to maximize your overall strength.
Safety and Injury Prevention Tips
As with any exercise, proper form is crucial to maximize your results and prevent injuries. Make sure to keep your chest lifted, engage your core, and lower your hips to parallel or slightly below parallel with the floor.
Avoid leaning forward or letting your knees collapse inward. Maintaining proper form throughout each repetition will ensure that you’re effectively engaging your glutes and other muscles while minimizing the risk of strain or injury.
Remember, while squats can be an excellent strengthening exercise, it’s essential to listen to your body and progress at your own pace. If you experience any pain or discomfort, consult with a fitness professional or trainer to assess your form and make necessary adjustments.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
