Move · Videos · Strength · 15 min

15-Minute Resistance Band Core and Glute Workout for Runners

15-Minute Resistance Band Core and Glute Workout for Runners — video by Alina Kennedy Play · 15:24

Video by Alina Kennedy on YouTube · Open on YouTube

Physiotherapist and runner Alina Kennedy leads nine moves with a loop band: kneeling leg extensions and bird dogs, planks with knee taps, kneeling side planks with leg lifts, dead bugs, side-lying leg raises and a bridge with calf raises. Made for runners but suits anyone.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Kneeling leg extensions: band round both feet on all fours; push one leg back and in, then pulse; each side. 0:51
  2. Bird dogs: reach the opposite arm forward as the leg extends, 10 each side, keeping ribs and low back still. 3:28
  3. Forearm plank: elbows under shoulders, tailbone tucked, lift your knees and hold for 30 seconds. 4:45
  4. Kneeling side plank: band at the knees, bottom knee bent, lift the hips and top leg; 12 each side. 5:40
  5. Dead bugs: low back pressed to the floor, lower opposite arm and leg; shorten the reach if your back lifts. 7:00
  6. Dead bug hold: hold still for 30 seconds with arms and legs out only as far as your low back stays down. 8:58
  7. Forearm plank with alternating knee taps, or simply hold, for 30 seconds, keeping your spine still. 9:41
  8. Side-lying leg raises: lift the top leg slowly against the band, 12 each side, then hold at the top for 10. 10:33
  9. Calf-raise bridge: band at the knees, hold a high bridge and lift your heels up and down 12 times. 13:00
  10. Single-leg calf-raise bridge: one foot up, hips level; go back to both feet if it is too hard. 13:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your hips and ribs still so the movement comes only from the hip
  • Keep your low back pressed to the floor on dead bugs; shorten the reach if it lifts
  • Raise the side leg slowly and smoothly, feeling it at the top of the hip

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadforearm planks, side planks on the elbow
  • Hips takes loadbanded leg extensions, side-lying raises, bridges
  • Elbows movesforearm and side planks
  • Wrists & hands movesall-fours leg extensions, bird dogs
  • Knees movesall fours, kneeling side plank
  • Ankles & feet movescalf raises in a bridge
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Hold the plank instead of knee taps; keep dead bugs small; two-leg calf-raise bridge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Alina Kennedy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety