3 Quick Hip Exercises For Runners

Use these moves to stretch, strengthen and mobilise your hips

 

Tight or weak muscles in the hips can contribute to pain when you run and stop you from performing to your full potential. Use these hip exercises for runners to help strengthen, stretch and mobilise key muscles in the hips.

 

Sets and reps:

Mobility exercises: Perform 2 x 10

Strength exercises: Perform 2 x 15

Flexibility exercises: Hold each stretch for 30 seconds and repeat twice.

 

Mobility: hip rotations

Hip exercises for runners photographer Joseph Branston Future Studios

Muscles used

Hip flexors (psoas muscles)

Why do it?

This exercise will help you to improve your hip mobility. Good hip mobility can reduce stiffness and pain in your lower back, hips and knees.

Technique:

  • Place your hands on the floor next to your right foot
  • Extend your right leg backwards until you feel a stretch in the front thigh of your back leg or the inner thigh of your front leg
  • Rotate your hips clockwise and anti-clockwise to mobilise your hips

Watch points:

Do slow controlled movements and don’t over stretch.

 

Strength: resistance band hip flexion and hold

Hip exercises for runners photographer Joseph Branston Future Studios

Muscles used

Hip flexors (psoas muscles)

Why do it?

This exercise will improve your balance, core stability and strength in your hip flexor muscles. It will help you to maintain your hip stability while you run, especially when you start to get tired.

Technique:

  • Tie a resistance band around a secure object
  • Stand on your left leg and place your right leg in the resistance band loop
  • Lift your right leg up to form a 90-degree angle at your hip and knee
  • Hold the position for three seconds before lowering your leg with control
  • Complete one set before changing over to the other side

Watch points:

Keep your core muscles tight to aid your balance. If you struggle to keep your balance, hold on to something.

 

Flexibility: 90/90 stretch

hip exercises for runners photo Joseph Branston Future Studios

Muscles used

Hip flexors (psoas muscles)

Why do it?

By keeping the muscles around your hips supple and flexible, you can reduce the risk of pain in your lower back and hips.

Technique:

  • Sit on the floor with your front leg at a 90-degree angle in front of you
  • Keep your lower leg parallel with your hips
  • Bend your back knee to form a 90-degree angle, keeping your thigh parallel with your front lower leg
  • Your lower leg will be pointing backwards
  • Lean forwards from your hips to increase the stretch

Watch points:

Don’t over stretch as it might take a few weeks before your hips and knees feel comfortable.

 


Elizabeth Hufton

Written by Elizabeth Hufton | 95 articles | View profile

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