The Best Hip Workout for Runners

If you have knee, ankle or foot pain when you run, your hips may be the cause. If you can’t stabilize your hips when you run, you’re not getting enough support for your lower extremities. In particular, the muscles in your hips control the movements of your knee. When your hip abduction or external rotation is inadequate, you risk improper knee alignment. A regular hip-strengthening regimen will help prevent injury.

  1. Hip Strengthening

    • In a 2013 study published by the “Journal of Orthopaedic & Sports Physical Therapy,” researchers from the Pomona-based Western University of Health Sciences evaluated how three muscles -- gluteus maximus, gluteus medius and the tensor fascia lata -- contributed to your hip movements in 11 hip-strengthening exercises. These three muscles are responsible for hip abduction and the internal and external rotation of your hips. The best exercises maximize the involvement of your gluteus maximus and medius but inhibit the contribution of the tensor fascia lata, which connects to the side of your knee. When the tensor fascia lata is stiff, it can lead to knee strain and injury. According to the study’s findings, the best hip-strengthening exercises are single-leg bridges, clamshells and side steps using elastic resistance. Back leg extensions on all fours are also effective.

    The Clamshell

    • To perform the clamshell exercise, lie on your side with knees bent at 45 degrees. Stack your legs, keeping your heels together. Place a looped elastic band around both thighs and several inches above your knees. If you open your legs, the band should be taut enough to provide resistance. Lift your upper knee up to the ceiling, maintaining a still pelvis and keeping your feet connected. The movement should resemble the opening of a clamshell. Hold the peak position for a second before returning to the start position. Perform one set of eight to 10 reps on each side.

    High Knee Drills

    • Drills that involve drawing your knee high up to your chest will blast your hip flexors. For example, high-knee walking, marching, skipping and running drills simulate the forward knee thrust for sprinting and can strengthen hip flexion. Begin by walking with high knees, lifting each knee until your thigh is parallel to the ground. Increase the intensity by doing high-knee runs. Use a fluid arm swing, pumping your arms forward and backward. Focus on raising your knees during the exercise and not the distance you’re covering. Perform three sets of 11 yards. Gradually increase the distance covered in subsequent workouts until you can maintain the high-knee form for 55 yards or more.

    Elastic Band Training

    • Elastic band exercises work your hip rotators, flexors and abductors, strengthening these muscles and making your hips less susceptible to injury. To work your external rotators, secure the band to the left leg of a bench. Anchor the other end of the band to your right foot. Sit on the bench with your legs together and knees bent. Keeping your knees pinned to each other and thighs still, extend your lower right leg to the side on a count of two. Slowly return your right leg to starting position on a count of two. To build your hip flexors, attach one end of the band to a stationary object at ankle level. Wrap the other end of the band around your right foot. Stand facing away from the anchor point at a distance that keeps the band taut. Hold on to a chair back or a wall for support. Raise your right leg forward on a count of two and then slowly lower it on a count of two. For each exercise, perform 10 reps for three sets on each side.