5 Hip Exercises for Runners

Tight or weak hips? Here are the exercises you need!

The hips play a crucial role in our running form. Many runners will experience tight hips - pretty much expected - but is it just tightness or weakness?

The hip muscles control the mechanics of your knee, so if you have weak hip abductor muscles and poor hip rotator muscle strength, your knee is at a higher risk of injury from patellofemoral pain syndrome and iliotibial band syndrome.

Additionally, weak hip muscles have been linked to a host of other running injuries, though less definitively.

A study by David Selkowitz, George Beneck and Christopher Powers looked at 3 different muscles of the hip that have distinct and significant roles. These were the gluteus medius, gluteus maximus and the TFL.

The study concluded that:

The ideal hip strength exercises are those that maximize the recruitment of the gluteus medius and maximus, while minimizing the recruitment of the TFL.

So if you want 5 simple exercises you can do to strengthen the hips - try these:

1. Clamshells with band (3x10 per side)
2. Single leg glute bridge (3x10 per side)
3. Quadruped hip extension with knee extension (3x10-15 per side)
4. Quadruped hip extension with bent knee (3x10-15 per side)
5. Sidestep with band (3x10-15 steps each direction OR 3x30-60 sec alternating 4 steps each direction)

If you are currently injured - there may be limitations with these exercises. Work with a PT to more directly rehab your specific injury!

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