Vanessa Fraser’s Strength Workout Is the Perfect No-Impact Routine

The pro’s series of core, glute, and hip exercises can all be done at home, lying down.

sports, athlete, athletics, track and field athletics, running, individual sports, heptathlon, recreation, sprint, exercise,
Kevin Morris

Injuries happen. But just because you aren’t logging regular miles, that doesn’t mean your workouts have to stop altogether. Depending on the injury, there are exercises you can do to maintain some fitness and strengthen the muscles you’ll need once you’re back on the road.

Pro runner Vanessa Fraser is a great example. The 25-year-old who runs for the Bowerman Track Club underwent surgery in May to remove bone spurs on both heels and correct Achilles problems, leaving her in two walking boots.

To avoid more weight-bearing time on her feet, Fraser, a 5,000-meter runner whose PR is 14:48.51, has been focused on core, glute, and hip exercises.

“Strength work is important for becoming a well-rounded athlete and for preventing injuries,” Fraser told Runner’s World.

But even though these moves are convenient when dealing with a lower-leg injury, Fraser said they’re a staple in her cross-training routine even when she’s 100 percent healthy.

“I particularly think runners benefit from glute and hip strengthening because they provide both power and stability in your running stride,” she said. “Strengthening those muscles in particular can actually help prevent injuries in your knees, feet, and ankles.”

Fraser shared one of her core-, glute-, and hip-focused workouts on her Instagram, so you, too, can build strength and prevent injury. The best part? All of the moves can be done at home with just a resistance band and a weight of your choice (Fraser uses a large water jug).

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Here’s the list of moves Fraser demonstrates above:

  • Bird Dog (both sides)
  • Donkey Kick (both legs)
  • Side-Lying Leg Lift (both legs)
  • Clamshell (knees in line with hips and feet in line with hips on both sides)
  • Russian Twist With Jug (alternating sides)
  • Lemon Squeezer Crunch With Jug
  • Bicycle Crunch (alternating sides)
  • Toe Touch Crunch
  • Banded Pull-Apart
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