11 hip-strengthening exercises and stretches for runners
Physical therapists share the top hip-strengthening exercises for runners and stretches to help runners move with ease.
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Running is a full-body workout. It engages your lower and upper body and everything in between (think: your core and hips). That’s why strengthening your hips is just as crucial for runners as focusing on your calves, quadriceps, and feet.
While the ligaments, tendons, and muscles supporting your hips are strong and resilient, the repetitive motion of running can occasionally lead to discomfort or tightness. Incorporating hip-strengthening exercises and stretches into your routine can boost hip stability, reduce the risk of pain and injury, and enhance your running performance.
Read on to learn about how to strengthen (and stretch) your hips for running with these exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Revisado por nuestros expertos clínicos y médicos
Claudia Canales, PT, DPT
Paige Fortney, PT, DPT
7 hip-strengthening exercises for runners
Strengthening your hips, glutes, and lower back can help you move more comfortably on your runs, build endurance, and make your body more resilient against strain and injury. Strengthening these areas can improve your stride, balance, and running efficiency. Keep your hip muscles — and surrounding muscle groups — strong and healthy with these targeted exercises.
“Clam raises target the muscles on the sides of your hips, which play a key role in keeping your hips steady as you run,” says Paige Fortney, PT, DPT, a physical therapist at Hinge Health. This exercise helps boost your hip strength, stability, and balance.
How to do it:
On a yoga mat, lie on your side with your knees bent. Your feet and knees should be stacked on top of each other.
Place your forearm under your shoulder to prop yourself up.
Push through your forearm, knee, and foot to lift yourself up off the floor.
At the same time, lift your top knee up toward the ceiling while your feet remain touching.
Focus on pushing through your forearm, foot, and knee as you hold this position.
Lower yourself back to the floor.
Side planks engage the muscles on the sides of your core and hips. “This exercise helps with stability and balance, which can make your running stride more efficient and reduce the risk of discomfort,” Dr. Fortney says.
How to do it:
On a yoga mat, lie on your side with your legs straight and your feet stacked on top of each other.
Place your forearm on the floor, under your shoulder.
Next, push through your feet and forearm to lift your hips up toward the ceiling.
Focus on squeezing your core muscles as you hold this position.
Now, lower your hips back to the floor.
As you do each rep, you might feel your back, core, hip, and shoulder muscles working.
Get more information on how to do a side plank.
3. Single leg calf raise
Want expert care? Check if you're covered for our free program →This exercise helps build strength from your calves all the way up to your hips, improving your balance for running. "Single leg calf raises support ankle stability,” Dr. Fortney says. “Weak calves can make other muscles in your legs pick up the slack, which can strain your hips.”
How to do it:
Stand with one hand on a table or wall for balance, and your targeted foot flat on the floor with your opposite foot lifted off the floor.
Push up onto your toes to lift your heel off the floor. Focus on squeezing your calf muscles while you hold this position.
Relax your heel down to the starting position.
PT Tip: Aim to work up to 20 reps on each calf, Dr. Fortney says.
4. Reverse lunge
Want expert care? Check if you're covered for our free program →This move targets your glutes, which stabilize the hip joint. “This movement mimics the way you use your legs when running,” Dr. Fortney says.” Reverse lunges also support hip mobility by encouraging your hips to move through their full range of motion.
How to do it:
Stand with your feet a comfortable distance apart and your hands at your side or on your hips.
Step one leg backward to land on the ball of your foot. While bending your knees, lower into a lunge position.
Your weight should mostly be in your front leg, with your front knee positioned over your ankle.
Focus on your balance as you hold this lunge position.
Push through your front foot as you straighten your legs and return to standing.
Get more information on how to do a reverse lunge.
Get more information on how to do reverse lunges.
This lunge variation strengthens the muscles on the sides of your hips, which is important given that running doesn’t often target these muscles. But you need strong side hip muscles to stay strong and balanced while running. How to do it:
To begin, stand with your feet out slightly wider than your hips.
Shift your weight to one of your legs and bend into that knee as you keep your opposite leg straight.
Hold this position.
Push through your foot to straighten your knee and come back to the starting position.
Get more information on how to do side lunge.
6. Standing march
Want expert care? Check if you're covered for our free program →“This exercise targets the hip flexor muscles in the front of your hip, which help you lift your knees and drive your leg forward with each stride,” Dr. Fortney says. The standing march is also a great balance exercise, Dr. Fortney adds.
How to do it:
Start with your feet a comfortable distance apart with your hands on your hips.
Now, lift one leg off the floor and move that knee up toward the ceiling. Bend your knee as you raise it.
Focus on holding your knee up as you balance in this position.
Then, lower your foot back to the floor.
Next, repeat by lifting your other leg off the floor and up toward the ceiling.
Hold this position, and then relax your foot back to the floor.
As you do each rep, you might feel your core, lower leg, foot, and hip muscles working.
PT Tip: Add a resistance band for a challenge.
7. Single leg RDL
Want expert care? Check if you're covered for our free program →This exercise strengthens your glutes and hamstrings in the back of your legs. Both of these muscles help your hips remain stable and strong as you run and perform everyday movements and activities.
How to do it:
Start by standing with your feet a comfortable distance apart.
Now, move your chest toward the floor by hinging at your hips.
Lift one leg off the floor behind you and up toward the ceiling. Your knee can be slightly bent as you hinge.
Then, slowly return to the starting position.
4 Hip Stretches for Runners
Your hip muscles can become tight from running, leading to discomfort and potential injury. Reduce hip pain and increase mobility in your joints with these stretches from Hinge Health physical therapists.
1. Seated glute stretch
Want expert care? Check if you're covered for our free program →“This move improves mobility in your hips and stretches your glute muscles,” Dr. Fortney says.
How to do it:
Start by sitting in a chair with one foot resting on your opposite thigh. Your other foot should be resting flat on the floor.
Now, hinge at your hips by moving your chest toward the floor until you feel a stretch in your leg or hip.
Return to your starting position.
Get more information on how to do glute stretch.
2. Kneeling hip flexor stretch with overhead reach
Want expert care? Check if you're covered for our free program →This stretch helps loosen up your hips and shoulders, making movements feel smoother and more comfortable, Dr. Fortney says.
How to do it:
On a yoga mat, rest one knee on the floor and line it up directly below your hip.
Bend your other leg in front of you with your foot flat on the floor and your hands at your hips.
Move your hips forward.
At the same time, bring your arms overhead, reaching toward the ceiling to deepen the stretch.
Lower your arms and move your hips and knee back to the starting position.
Get more information on how to do kneeling hip flexor stretch.
This move helps provide a great stretch to your quadriceps — the big muscles on the front of your thighs that attach to your kneecaps. When your quads are tight, it can limit your hip’s range of motion, adding strain when you run.
How to Do It:
To begin, stand with your hands holding onto a table.
Next, bend your knee, bringing your heel up toward your butt, and grab onto your foot or ankle.
Once your foot is secure, gently pull your foot toward your butt until you feel a nice stretch in the front of your thigh and hold.
Release your foot back to the floor to return to standing.
Get more information on how to do the quad stretch.
4. Hamstring stretch
Want expert care? Check if you're covered for our free program →“Tight hamstrings can make your hips feel rigid, which can limit your mobility,” says Dr. Fortney. “Stretching them can help your hips move more easily and comfortably while you run.
How to do it:
Start by standing comfortably. Straighten one foot out in front of you, placing your heel on the floor with your toes lifting towards the ceiling.
Hinge at your hips to move your chest toward the floor while your legs remain straight.
Return to standing.
Get more information on how to do a hamstring stretch.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your hip exercises
Note: Some of these moves may feel challenging if you’re dealing with a hip pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of hip-strengthening exercises and stretches
Strong, flexible hips can help prevent hip injuries and reduce pain — while running, and doing daily activities, such as climbing stairs. Targeted exercises for your hips can also help boost your running performance.
Improves hip stability. Running can be a bit of a balancing act for your legs and hips, which is why it’s so important to do exercises that keep your hips stable. “Running involves pushing off one leg at a time. Strong hips help you maintain smooth and steady movements,” says Dr. Fortney.
Enhances balance. Since running involves moving forward by switching between each leg, single-sided exercises are key for strengthening your hips and surrounding muscles. “Exercises like reverse lunges and single leg RDLs improve your balance,” says Dr. Fortney.
Prevents overuse injuries. “Many times runners don’t incorporate enough strength-training movements into their workout routine,” Dr. Fortney says. “Strengthening exercises can lower your risk of injury, helping you run faster and longer.” One study found that doing hip and core-strengthening exercises helped recreational runners prevent lower-body injuries, compared to those who just did static stretches.
Improves flexibility. Stretching your hips can improve your flexibility by loosening tight muscles and increasing your range of motion. More flexibility allows you to run with ease and comfort, as your hips can move more freely and adapt better to the demands of running.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Silva, W. A., de Lira, C. A. B., Vancini, R. L., & Andrade, M. S. (2018). Hip muscular strength balance is associated with running economy in recreationally-trained endurance runners. PeerJ, 6, e5219. doi: 10.7717/peerj.5219
Lenhart, R., Thelen, D., & Heiderscheit, B. (2014). Hip Muscle Loads During Running at Various Step Rates. Journal of Orthopaedic & Sports Physical Therapy, 44(10), 766-A4. doi: 10.2519/jospt.2014.5575
Leppänen, M., Janne Viiala, Piia Kaikkonen, Tokola, K., Tommi Vasankari, Nigg, B. M., Tron Krosshaug, Werthner, P., Jari Parkkari, & Pasanen, K. (2024). Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT). British Journal of Sports Medicine, 58(13), 722–732. doi: 10.1136/bjsports-2023-107926