Hip Strength for Runners

The following are easy and safe exercises that can be performed at home to improve your hip strength. Consult your Physical Therapist or Physician if there are questions about appropriateness.

  • Perform each exercise for a duration of 1 minute before proceeding to the next.

  • Then repeat the sequence 2-3 repetitions.

Bridge with band

  • With a strong band place around the knees

  • Perform a bridge while stretching the band. Hold for a 2 count.

  • Allow your buttocks to lightly touch the floor then repeat

  • Perform for 1 minute

Lunge

  • Set up in a lunge position with the front leg in a 90/90 (hip/knee) position

  • Slightly lift your back knee off the floor 1-2 inches.

  • Lightly put pressure into your feet as if you were trying to “spread” the floor apart.

  • Hold for 1 minute

  • Switch legs and repeat for another minute.

Step with hip abduction

  • With a medium or heavy band placed around your ankles

  • Take a step forward and then backwards while keeping the foot traveling in a straight line.

  • Repeat for 1 minute, then repeat on the opposite leg.

Side plank with clam shell

  • Place a mini band around your knees

  • Begin by lying on your side with your shoulders, hips, and knees in a straight line, and your knees bent to 90 degrees

  • While propping on your elbow/arm, lift your hips off the ground

  • Keep your feet together and perform a clam shell with your top leg

  • Repeat for 1 minute, then repeat on the opposite side.

March with band

  • Begin by placing miniband around your feet

  • While standing up tall, march with one leg until you bring your thigh parallel to the floor.

  • Hold for a count of 2, then repeat on the other leg.

  • Try to keep your hips as level as possible and reduce how much you lean.

  • Alternate legs as you march for 1 minute.

Bridge with hamstring slide

  • Begin by lying on your back, and your feet on sliders or a towel.

  • Bridge up by lifting your bottom off the floor.

  • Slowly let your legs straighten and your knees extend, while still keeping your bottom off the floor.

  • Return your legs to the starting position

  • Repeat for 1 minute.