Hip Strength

Build Strong Hips for Runners: Power, Stability & Injury Prevention

Hip strength is a game-changer for runners of all ages. While it might not get the spotlight like speed workouts or long runs, strong hips are a cornerstone of proper form, injury resistance, and consistent performance.

Why Do Runners Need Strong Hips?

Your hips are the control center for your lower body. They stabilize your pelvis, power your stride, and help you maintain proper alignment from your feet to your spine. Strengthening your hips leads to:

• Improved Running Form: Stable hips prevent over-rotation and knee collapse, leading to smoother, more efficient running.

• Injury Prevention: Weak hips are often linked to common overuse injuries in runners—like IT band syndrome, runner’s knee, and shin splints.

• Increased Power & Speed: Strong hip abductors and glutes allow for better push-off and control, especially when running hills or sprinting.

• Enhanced Balance & Agility: Especially important for trail runners and younger athletes developing coordination.

Think of your hips as the engine of your running form.

The Hip Strength Routine

Here’s a simple, effective hip workout you can do 3–4 times a week. No fancy equipment is needed, just a resistance band and a little floor space.

🔁 Do each exercise for 2 sets of 15–20 reps (per side). Rest 15–30 seconds between sets.

🟢 1. Band Clamshells

• Lie on your side with knees bent, band just above knees.

• Keep feet together and open knees like a clamshell.

• Don’t roll your hips back—keep your core engaged.

Why it works: Activates the gluteus medius, the key stabilizer muscle that prevents knee collapse.

🔵 2. Lateral Leg Raises

• Stay on your side, legs straight.

• Lift top leg slowly up and lower with control.

• Don’t let your hips roll forward or backward.

Why it works: Strengthens outer hip muscles for stability during the landing phase of your stride.

🟣 3. Monster Band Walks

• Stand with band around ankles, slight squat.

• Step sideways 10 steps in one direction, then back.

• Keep toes pointed forward and tension on the band.

Why it works: Trains hip abductors and glutes to stabilize your pelvis during movement.

Make It a Habit

This routine isn’t about muscle soreness or big gains. It’s about building a solid, dependable base to help you stay healthy and run strong. Track progress with treadmill video to see improvements in Contralateral Pelvic Drop within 2-3 weeks.