5 Hip Flexor/Lower Body Exercises For Runners -

To be very clear, if you want to get better at running, you NEED to run. ⁣

⁣However, while running offers many benefits, running is not a suitable substitute for strength training. Running is a very technically demanding activity, is high impact, and is extremely repetitive in nature.⁣ Strength training will help prepare your body to run. ⁣

The hip flexors are a muscle group most people totally neglect, particularly when it comes to strengthening.

Getting your hip flexors stronger might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life (the hip flexors are used when walking, stepping, running, stabilizing, and so much more).

Here are 5 exercises that strengthen the hip flexors and other muscles in the lower body. Get strong to run!

#1) Single Leg Foot Elevated Glute Bridges With Band Resisted Isometric Psoas March

⁣⁣This exercise strengthens the glutes and hip flexors.

To note, having the foot pressing against a couch/stable surface (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being used. I think you’ll notice a difference.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Keep your upper arms on the floor (optional), and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible.

On one side, bring your knee and thigh in towards your body. For the duration of the exercise, keep your knee and thigh relatively close to your body. Do not allow your leg to get pulled forward.

Get into a single leg glute bridge position, and elevate your foot against a couch, wall, or other stable surface.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.

In the top position, your body should form a straight line from your shoulders to knee. Hold for a count or more, and really squeeze your glutes.

Return to the starting position with control.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side.

#2) Single Leg Partial RDL’s + Band Resisted Psoas Marches

This exercise strengthens the hip flexors, the muscles in the lower leg and foot, and the posterior chain muscles.

Coaching Tips:

Place a resistance band around your feet.

Adopt a square stance. Your head, torso, and hips should be in a stacked position.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Lift your leg so your thigh is at least parallel to the floor, and simultaneously lift/move your opposite arm like you are running or walking.

Gain a moment of control, then perform a partial hip hinge. To hinge, pretend a rope is pulling your hips backwards, or that you are trying to press your hips backwards against a wall.

When you are performing the hinge and are extending your leg backwards, simultaneously lift/move your opposite arm like you are running or walking.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Maintain the tripod foot base.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#3) Short Lever Copenhagen Plank Lift-Offs + Band Resisted Isometric Psoas March

This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Bend your knee to approximately 90 degrees, and place your knee/lower leg/foot on a stable elevated surface.

Get into a side plank position from your forearm and knee/lower leg/foot. Your shoulder should be above your elbow.

On the side closest to the floor, bring your knee and thigh in towards your body. For the duration of the exercise, keep your knee and thigh relatively close to your body. Do not allow your leg to get pulled away from your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now use your adductors and press your body away from the surface and towards the ceiling.

Pause in the top position for 1-2 seconds, then return to the starting position with complete control. The movement during the lowering will be relatively minimal. Do not perform the “lowering” by sinking into your shoulder (see point below).

For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side.

Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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#4) Band Resisted Psoas Marches From Straight Leg Bridge

This exercise strengthens the hip flexors, posterior chain muscles, and improves lumbo-pelvic stability.

If you have knee issues, you can do this exercise while keeping your knees more bent.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor, and elevate the back of your feet/ankles on a bench, chair, or other stable surface. Your head, torso, and hips should be in a stacked position.

Place your feet so they are approximately hip width apart, or slightly closer together.

In the starting position, your knees should be bent to approximately 160-180 degrees (your knees should be close to fully extended).

Extend your hips by pressing through the back of your feet and squeezing your hamstrings and glutes, NOT by arching your lower back and flaring your ribcage.

In the top position, your body should form a straight line from your shoulders to feet. Maintain this position for the duration of the exercise.

For the duration of the exercise, press your body away from the bench/towards the ceiling. Do not mindlessly hang out.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes and hamstrings (on the planted side).

Now perform a “march” and bring your knee and thigh in towards your body.

Gain a moment of control, then return to the starting position with complete control.

You may perform all reps on one side before switching sides, or you may alternate sides.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your body should remain in a straight line from your shoulders to feet. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes and hamstrings.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-15 reps per side.

#5) Band Resisted Mountain Climbers

This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.

To note, the goal here is not making oneself exhausted. Many people perform mountain climbers incorrectly and just go through the motions in an attempt to chase exhaustion. If you try this here you will be humbled very quickly.

Coaching Tips:

Place a resistance band around your feet, and place your feet on sliders/towels.

Get into a plank position from your hands and feet. Your body should be in a straight(ish) line from your head to heels.

Place your hands so they are underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).

While remaining in the plank position, perform 3 quick but controlled ‘’jogs/strides.’’ On the third stride, pause in the top position for a count (when your knee is underneath your body). This sequence is one rep.

For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.

For the duration of the exercise, your body should remain in a straight(ish) line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 5-8 reps per side. 1 rep = 3 “jogs”

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