Improve hip stability with these five simple exercises, Your hips play an important role in your running stride. Keep them strong and healthy with these simple exercises

Runners talk a lot about the importance of core strength to prevent injuries and improve performance, but if you ignore your hips, you’re missing a key component in injury prevention. Your pelvis, which is made up of your glutes, adductors and hip flexors, play an important role in your running stride, and by keeping them strong and stable, you’ll improve your running economy and stay healthy. Include these five exercises in your strength training routine to keep your hips happy.

1.- Hip hikes

Stand on a low step, with one foot off the bench and your hips level

Keeping the leg you’re standing on straight, drop your opposite hip, lowering your foot by a few centimeters

Squeezing the glute you’re standing on, hike your hip into the air

Repeat 10-15 times

2.- Hip bridge monster walks

Squeeze your lower abs and glutes and push your hips up to form a straight line from your shoulders to your knees. This is your starting position.

Keeping your hips stable (not dropping on one side or the other), extend one leg out straight.

Return that leg to the ground and extend the opposite leg.

Continue “marching” until you’ve done 10-15 repetitions on each side

Note: if you begin to feel your hamstrings straining during this exercise, drop back down to the ground, re-engage your glutes and continue.

3.- Side lunge

Start standing with a wide stance.

Hinge at your hips, send your butt backward as you drop to one side (your heels should remain on the floor.

Drop as low as you can without your torso pitching forward, then squeeze your glutes to return to the starting position.

Do 10-15 repetitions on one side, then 10-15 on the other.

4.- Banded clamshells

Lie down on one side with your legs stacked one on top of the other, with an exercise band wrapped around your legs, just above your knees. Bend your knees slightly.

Tighten your core and squeeze your glutes to raise your top leg into the air, keeping your feet together. Only raise your leg high enough so that you’re using your glutes.

Lower your leg back to the starting position and repeat 10-15 times per side.

5.- Airplanes

Stand on one leg in a marching position, keeping your core tight to prevent your pelvis from tucking forward.

Hinge at your hips and extend your leg out behind you as straight as you can make it, with your arms extended out to the sides.

Slowly rotate your torso to one side, then to the other.

Return to the centre, stand upright, the repeat five times on each leg.

posted Monday March 28th
by Running Magazine