Butt Lift (Bridge)
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Running
Sprinting
Maximal horizontal force in very short ground contacts: glutes and hamstrings drive hip extension, hip flexors whip the leg through, calves stay stiff and springy.
Muscles worked
FrontBack
The movement, phase by phase
Start & acceleration
Forward lean, powerful pushes — quads and glutes, triple extension.
- Single-leg / lunge
- Squat
- Jump / plyometric
- Ankle push-off (plantar flexion)
Best exercises for this phase:
Max-velocity ground contact
Hip extension "claws" the ground back — glutes and hamstrings, stiff ankle.
- Hip extension
- Hip hinge
- Ankle push-off (plantar flexion)
Best exercises for this phase:
Swing & front side
Explosive hip flexion; hamstrings brake the shin eccentrically — where most strains happen.
- Hip flexion
- Knee flexion
Best exercises for this phase:
Arm drive & trunk
Powerful arm swing counters leg rotation; the trunk stays stiff.
- Anti-rotation (brace)
- Straight-arm pull (shoulder extension)
Best exercises for this phase:
Most specific exercises
Flutter Kicks
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Hip Extension with Bands
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Knee Tuck Jump
Hamstrings
Builds the swing & front side phase · trains Hamstrings, Adductors, Calves · jump / plyometric pattern
100% match
Leg Lift
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Linear 3-Part Start Technique
Hamstrings
Builds the max-velocity ground contact phase · trains Hamstrings, Calves, Quads · single-leg / lunge pattern
100% match
Linear Acceleration Wall Drill
Hamstrings
Builds the max-velocity ground contact phase · trains Hamstrings, Calves, Glutes · single-leg / lunge pattern
100% match
One-Legged Cable Kickback
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Physioball Hip Bridge
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Single Leg Glute Bridge
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Standing Glute Kickback
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Cable Glute Kickback
Glutes
Builds the max-velocity ground contact phase · trains Glutes, Hamstrings · hip extension pattern
100% match
Drills & sessions in the sport
Work done in the water or on the run itself, next to the strength exercises above.
A-march
Drill / Beginner / 3 × 20 m
A-skip
Drill / Beginner / 3 × 20 m
B-skip
Drill / Intermediate / 3 × 20 m
Straight-leg bounds
Drill / Intermediate / 3 × 20 m
Wall drill
Drill / Beginner / 3 × 10 switches
Falling start
Drill / Beginner / 6 × 10 m
Bounding
Drill / Advanced / 4 × 30 m
Acceleration session
Session / Intermediate / ≈ 40 min
Common technique mistakes
The technique faults behind most injuries here, and how to fix them.
- ✗ Sprinting without enough warm-up or after long breaks.
Why it hurts: Hamstring strains are the most common sprint injury and often happen in cold or unprepared muscles.
✓ Instead: Warm up thoroughly, do build-ups, and keep regular sprint exposure through the season.
- ✗ Neglecting eccentric hamstring strength.
Why it hurts: The hamstring works hardest while lengthening at the end of the swing phase.
✓ Instead: Include hamstring curls with slow lowering and Romanian deadlifts in the plan.
Training notes
- Hamstring curls and hinges (Romanian deadlift, good morning) are key for hamstring-strain prevention.
- Keep reps low and fast; stop sets before you slow down.
Mobility to pair with it
- Dynamic leg swings
- Hip flexor stretch
- Hamstring flossing