HIP STRENGTHENING EXERCISES 2025
As I mentioned in my last post I made some changes to my hip strengthening routine since I originally posted HIP STRENGTHENING EXERCISES FOR RUNNERS in 2021. I find these resistance band exercises do a good job of pinpointing and working in different hip muscles while using different PLANES OF MOVEMENT. I am currently doing these exercises each afternoon after a morning run and it takes about five minutes total to complete.
EXERCISES
Side Walk
With the exercise band looped around both ankles, both knees bent slightly, keep left foot planted on the ground while stepping sideways with the right foot. To move in the other direction, keep right foot planted and step with left foot. I am currently doing 15 steps in one direction followed by 15 steps back.
Sumo Walk
With the exercise band looped around both ankles, both knees bent slightly, keep the left foot planted on the ground while stepping in a semi-circle forward direction. Then, keep your right foot planted and step with the left foot in a semi-circle forward direction. I am currently doing 15 steps with each leg.
I Skateboard Push
With the exercise band looped around both ankles, both knees bent slightly, keep left foot planted on the ground while stepping backwards (like pushing a skateboard) with the right foot. Then, keep your right foot planted and step backwards with the left foot. I am currently doing 15 reps or pushes with each leg.
Hip Flexor Raise
The hip flexor muscle helps lift the leg when walking or running. It plays an even more critical role when sprinting. A weakened hip flexor means trouble lifting the leg forcefully during these movements. This Hip Flexor Raise does a nice job of isolating this important muscle. Wrap the resistance band around the foot of one leg, so the band contacts the ground. And wrap the other side of the band around the ankle of the other leg. Lift this leg up so the upper leg is in a 90 degree position from the floor. Return this leg back to the floor for one rep. I am currently doing 15 reps for each leg.
Heel Flick
Pulling at the ground by "flicking" the lower leg is important for running biomechanics. I have posted on this before in SPENDING A MOMENT ON RUNNING BIOMECHANICS. This heel flick does a nice job of isolating the hamstring muscle when flicking the heel off the ground. Wrap the resistance band around the foot of one leg, so the band contacts the ground. And wrap the other side of the band around the ankle of the other leg. Pull this leg up and back so the lower leg is in a 90 degree position from the floor. Return this leg back to the floor for one rep. I am currently doing 15 reps for each leg.
Bonus: Calf Strengthener and Stretcher
While this exercise does not involve the hip muscles, it is always good to get some extra work in for the lower leg! In fact the Calf Strengthener and Stretcher was named the TOP STRENGTH MOVE FOR 2021, Place the resistance band around the ball of your foot, move the top of your foot toward you, then provide some light pressure for a couple of seconds to stretch the ankle joint. Then move the top of the foot in the opposite direction to a pointing position while providing light resistance with the band and hold for a couple of seconds. I am currently doing 15 reps for each leg.
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Thanks for reading! For more, check out the Strength Training section in the EOOC TABLE OF CONTENTS.
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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.
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