Hip strengthening Exercises every runner needs

As we have discussed before, you can never have enough core and hip strength. A solid foundation in the abdominals and hips decreases risk of injury, and provides smoother gait in walking and running, decreasing pain and discomfort.

Here is another set of hip strengthening exercises, and as always, be sure to keep your abdominals engaged by bringing them in towards your spine throughout the duration of the exercises.


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Begin lying on your side, propped on an elbow or laying all the way down. Keep the elbow stable throughout the exercises if you are propping up. Begin with your toe pointed to engage your calf and bend the leg. Transition to a straightened leg, and keep your hips squared forward. Do not allow your hips to rotate and your foot to come behind your hip. At the height of the kick, flex your foot and draw it back down towards the other foot, squeezing your thighs together at the end. Point your toe and begin again. Repeat 10 times, then reverse the circuit, kicking up straight, then bending on the way down.

Side Frog

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Begin propped on your side. Draw heels together, rotating hips outwards with ankles flexed. Press heels out into the diagonal, squeezing thighs together, then bring them back in. Repeat 10x.

Clam with lift

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Begin lying on your side with your knees bent and feet directly under your hips. Keep your hips facing forward, do not allow them to rotate outwards and lift your top leg up while rotating the knee out. Set the leg back down with control. Repeat 10x.

Sidelying bottom leg lift


Lying on your side, bring the top leg forward and prop it up in front of you. Flex the ankle of the bottom leg and tighten the muslces in front of the thigh holding the knee straight. Raise the leg up towards the ceiling, then set it down with control. Repeat 10x.

Quadruped Attitude

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Begin on hands and knees. Lift your right leg back with the hip rotated outwards. Draw it back down. Repeat 10x.

Perform all of these on both legs for a well rounded hip and leg strengthening routine.

Make your day great!




About runningyourbody

I am a Doctor of Physical Therapy (DPT), Certified Pilates instructor, and runner with celiac disease. I am passionate about educating people on running, pilates, and women’s health topics. I am trained in the treatment of pelvic floor dysfunction, as well as pre and post partum impairments. In my free time I can be found anywhere outside. I enjoy training for races with friends, cooking gluten free meals, and traveling with my husband. My goal is to share information with you in a lighthearted and enjoyable forum. I am always contributing fun and interesting posts on my blog. Feel free to check it out @ https://runningyourbody.wordpress.com/
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7 Responses to Hip strengthening Exercises every runner needs

  1. Another great set of exercises you can perform wherever you want, such as the living room!

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  3. Andrea says:

    How will these be for my IT band? Make it better or worse?

    • It will make it better: hip strengthening is imperative in decreasing tension and strain on the IT band. Often the IT band becomes inflamed and irritated due to poor gait mechanics and movement patterns that result from weakness in the outer part if the hip and the glutes.

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