If you’re looking to strengthen your hip flexors for running, you’ve come to the right place. Today, we’re going to show you two workouts to strengthen your hip flexors for running.
Your hip flexors play a crucial role in running. For instance, when you flex your thigh to move forward, you engage your hip flexor muscles.
Having weak hip flexors can hinder your running performance. It can slow down your running speed. Plus, it can increase the risk of lower leg injuries.
Now, let’s dive into the two workouts we’ve got for you. These workouts were designed by Kinesiologist and Injury Specialist Rick Kaselj, M.S. He’s the creator of the Unlock Your Hip Flexors program. So, you know you’re in good hands.
Table of Contents
Hip Flexor Workout for Running #1
The first workout consists of five exercises: (1) Single-leg glute bridge, (2) Donkey kicks, (3) Single-leg hip abduction, (4) Single-leg deadlift, and (5) Split lunge. Here’s the breakdown of each exercise:
1. Single-Leg Glute Bridge
- Lie on the ground with your knees bent, your hands by your side, and your upper body relaxed.
- Straighten one of your legs, then lift your hips up until your knee, hips, and shoulder are aligned. Hold this position for one second.
- Lower your hips and then your leg to return to the starting position.
- Repeat this exercise by alternating legs.
2. Donkey Kicks
- Start in a four-point kneeling position.
- Tighten your abdominal area, then lift and extend one of your legs backward.
- Lower your leg back to the starting position.
3. Single-Leg Hip Abduction
- Lie on your side with your hips and legs stacked, and your bottom arm straight overhead so you can rest your head on it.
- Lift your top leg up, but don’t go beyond a 45-degree angle.
- Lower your leg back to the starting position.
4. Single-Leg Deadlift
It’s better to use weights, such as dumbbells, for this exercise. But, if you don’t have them, you can perform the exercise without any weight.
- Start in a standing position, with your hands (and dumbbells) at your sides.
- Bend forward at the hips with your hands (and dumbbells) down, and lift one leg back so that your weight rests on the other leg. Hold this position for one second.
- Return to the starting position.
5. Split Lunge
- Stand with one leg in front and the other leg extended back, and your hands holding a dumbbell in front of your shoulders.
- Lower the knee of your extended leg to the ground.
- Straighten your extended leg back up to the starting position.
Do each exercise for 1 set of 5 reps on each side. Perform the movements in a smooth and controlled manner. You can see more clearly how to perform these exercises by watching the video below:
Hip Flexor Workout for Running #2
The second workout is quite similar to the first one but with some slight differences. For instance, the first and second exercises in both workouts are single-leg glute bridge and donkey kicks, respectively, but they’re performed in slightly different ways. And the fourth exercise in each workout is completely different.
There are a total of five exercises in the second workout: (1) Single-leg glute bridge, (2) Donkey kicks, (3) Side-lying hip abduction, (4) Bird dogs, and (5) Lunge to knee driver. Here’s the breakdown of each exercise:
1. Single-Leg Glute Bridge
- Lie on the floor with your knees bent, your arms by your side, and your upper body relaxed.
- Tighten your abdominal area and lift your hips until your knee, hips, and shoulder are aligned.
- Straighten one leg and hold it for one second.
- Lower your leg and then your hips to return to the starting position.
- Repeat this exercise by alternating your legs.
2. Donkey Kicks
- Start in a four-point kneeling position.
- Tighten your abdominal area and lift one leg up with the knee bent at 90 degrees. Lift it until the knee aligns with the hip, and hold it for one second.
- Lower your leg back to the starting position.
- Repeat this exercise by alternating your legs.
3. Side-Lying Hip Abduction
- Lie on your side with your bottom arm straight overhead so you can rest your head on it. Your body should be in a straight line, but you can bend your knees a little to keep you from rocking forward and back.
- Tighten your abdominal area and lift your top leg up to about 30-45 degrees.
- Lower your leg back to the starting position.
4. Bird Dogs
- Start in a four-point kneeling position.
- Tighten your abdominal area, then reach forward with one arm and extend the opposite leg backward. Your body from your wrist to your ankle should form a straight line.
- Lower your arm and leg to return to the starting position.
- Repeat this exercise by alternating your arms and legs.
5. Lunge to Knee Driver
- Start in a lunge position, with one leg bent at the front and the other leg bent at the back. You can put your hands on your hips to help balance your body.
- Move into a knee driver by standing up and lifting your back leg.
- Lower your legs and return to the lunge position.
Each exercise should be done for 1 set of 5 reps. Perform the movements in a smooth and controlled manner. You can see more clearly how to perform this exercise by watching the video below:
Closing Remarks
If you’re a runner or run regularly, having strong hip flexors is crucial to support your running activity. So, give these two workouts a try to strengthen your hip flexors for running.
Also, it’s important to prevent your hip flexors from tightening up. Just like weak hip flexors, tight hip flexors can negatively impact your running performance. They may even lead to other health issues, such as joint and back pain.
If you’re dealing with tight hip flexors, check out Rick Kaselj’s Unlock Your Hip Flexors program. This program offers a sequence of stretches and exercises designed to effectively loosen up your tight hip flexors.