Get a great backside and get faster at the same time. Having a strong, toned butt not only looks great but it actually helps you run faster. As your speed increases, the biomechanical load placed on your glutueus and hamstrings intensifies the most. Thus, to get faster and not get injured, you need to develop strong glutes and hamstrings. These 3 moves will help you strength, tone and lift your backside and make you a faster runner. Do each exercise at least 2 times and aim to do lower body strength work at least 2 times a week.
Plie Squat - Strengthens the inner thigh (adductors) and the glutes. Great squat variation. Do 25 reps, 2x.
Single Leg Bridge Lift - Strengthens the hamstrings and gluts. Added bonus, stabilizes the hips. Do this exercises for 30 seconds and repeat.
Clamshells - Strengthens the gluteus medius which will help the efficiency of your stride and your leg turnover rate. Do 15-20 reps on each leg, 2x.