 Live and direct from the cabin. I'm gonna give you guys a quick video to show you a nice exercise that I've been doing lately So we all know the glutes are important of course as runners. So we have the gluteus maximus, which is the big butt muscle you know kicking back and moving us forward, but Not everyone knows that there's another glute muscle called glute, glute medius, glute med. It's on the side hair It's a it's a side butt basically and that's involved in you know keeping our Legs out and rotating out so that we're not collapsing inwards with our knees when we're running Which is very common for a lot of people myself included a little bit So being strong in the glute med ensures us good running form. It can be good To prevent against knee issues and all kinds of issues actually further down the kinetic chain So we have a dog here with us helping us today ball and Yeah, fetch likes to fetch balls. So the exercise I'm gonna show you is to target the glute medius and Just give it a good little workout So I have two resistance bands here. They're just normal resistant bands like this But I just put two of them together because I need a little bit more resistance and Then you basically just lie down and you could have an extra weight on top here I usually do that, but I'm gonna show it without the weight. So just plant your feet flat and Then you just go up in a bridge and down Down in this sexy manner So the point there is that while you're going up you're gonna be pushing out With your knees so you push against the resistant band Because that activates the glute med, okay, so It's not really a heavy exercise, but at the top there You want to squeeze your butt and especially the glute med just squeeze it and Against the resistance band and you just do it like that. Just down Up align the pelvis down Align the pelvis you just want to get a nice alignment right down here squeeze the butts and down again controlled and nice and that's That is that is all So nice of the exercise some people do it before they run as a glute activation exercise. I like to do it after and Yeah, good idea for runners to throw in there with other pre-hab rather than rehab after an injury Do pre-hab so that you avoid injury in the first place Thanks for watching if you're interested in coaching I do offer coaching the link is in the description. Check it out online running coaching and Please subscribe of course as well Let me know in the comments if you do exercises like this if you use resistant bands and if you like the glute bridge That I just did