Table of ContentsView AllTable of ContentsImportance of Hip StrengthAre Your Hips Weak?Hip-Strengthening Exercises

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Table of Contents

Importance of Hip Strength

Are Your Hips Weak?

Hip-Strengthening Exercises

Getting or remaining fit while avoiding injury is always at the forefront of a runner’s mind. Your hips play an important role in running with proper form, improving run speed, and not getting sidelined with injuries.So keeping your hips strong and healthy is key to optimal running performance.

Brianna Gilmartin / Verywell

Why Hip Strength Is Important

Hip muscles are often the weak link for runners. “The hip abductors and adductors (groin and inner thigh) work together to stabilize your hip during running,” saysMelissa Baudo PT, DPT, SCS, MTC,who specializes in sports physical therapy at One on One Physical Therapy in Atlanta. “So, if there is weakness in one or both of those muscle groups, the runner may experience pain.” The abductor’s and adductor’s roles make it crucial for runners to keep them engaged and strong enough to do their job.

Weak hip muscles can compromise the mechanics of running, which may strain other muscle groups. This can cause overuse injuries, as other muscles work to compensate to stabilize the hip. Weak hips, especially in the gluteus medius (abductors) can lead to:

“When you run, there are a lot of shearing forces that go through the body specifically in the hips, pelvis, andsacroiliac (SI) joint,” says Baudo.“The stronger you are and the more optimal your running mechanics are, the more you minimize the impact of the shearing forces, which can prevent injury.”

It may be challenging to determine if a weak hip is a source of running pain, dysfunction, or performance issues. While a physical therapist or orthopedist can best identify where the problems lie, Baudo says there are two simple tests you can try at home.

The Standing Deep Squat Test

The standing deep squat test is a good way to test hip range of motion and muscle strength.First, spread your feet to just wider than hip-width. Keep your arms straight up reaching above your head. Squat down as far as you can. From there, see if you can get your butt down to your heels into a deep squat position without leaning forward or falling backward. If you can’t get down completely, there is likely some muscle tightness, joint stiffness, or weakness limiting your motion.

Hip Bridge Test

The hip bridge test is a good way to measure endurance in the region.Another technique is to lay on the floor with your heels hip-width apart and fairly close to your hips. Perform a bridge lifting your hips off the floor. Stay as steady as you can, and try to lift one leg a few inches off the floor without your hips and pelvis dropping. If there is any sagging or dropping of your hips, there is likely some weakness in the hips.

What Causes Hip Pain?

5 Hip-Strengthening Exercises

A 2013 study shows that the ideal hip-strengthening exercises activate the glutes while minimizing activation of the tensor fasciae latae (TFL), a thigh muscle that stabilizes the hip through various actions.Here are five hip-strengthening exercises that are great for runners and will allow you to put your best foot forward.

If you suffer from pain or an injury you should first speak to a physical therapist or orthopedist for an assessment on the source of your problem and suggestions on which exercises will best get your hips in optimal running shape.

Squats

The squat is a great overall hip-strengthening exercise because it targets all of the gluteal muscle groups: thegluteus maximus, and particularly thegluteus mediusandgluteus minimus.The gluteus medius is one of the key muscles surrounding the hip.

Squats engage your core, mobilize your hips, knees, and ankles, and build strength in your quads and hamstrings. Another great thing about squats is you can do them anywhere, even when standing in a line.

To do squats:

Challenge Yourself: Squat Variation

Clamshell

The clamshell targets the gluteus medius.Focus on using your leg during this exercise and not engaging your lower back during the movement.

To do a clamshell:

Challenge Yourself: Clamshell Variation

Banded Side Step

The banded side step is excellent at activating and strengthening your gluteus medius and gluteus minimus.These are the most important gluteal muscles for hip and pelvis stabilization.

To do a banded side step:

Challenge Yourself: Banded Side Walk VariationThe lower the band is on your leg, the more resistance you will experience. If you want to test your limits, putting the band around the ankles is the most challenging placement.

Challenge Yourself: Banded Side Walk Variation

The lower the band is on your leg, the more resistance you will experience. If you want to test your limits, putting the band around the ankles is the most challenging placement.

Bridge

Bridging targets the posterior chain, which refers to all of the muscles on the back side of your body.The posterior chain includes the glutes, low back muscles, and hamstrings. All of these muscle groups are important to a runner’s health and performance.

To do a bridge:

Challenge Yourself: Bridge VariationIf you want to make this exercise more dynamic, you can try bridging with one leg off of the floor (single-leg bridge).Set up the same as you would with the standard bridge.Instead of pushing upwards with both feet, drive the heel of one foot into the floor to raise your butt off the ground.While pushing upwards, raise the opposite leg off the ground and keep it straight out while you move up, then pause at the top of the movement.Lower slowly back to the ground. Perform exercise the same way on both sides

Challenge Yourself: Bridge Variation

If you want to make this exercise more dynamic, you can try bridging with one leg off of the floor (single-leg bridge).Set up the same as you would with the standard bridge.Instead of pushing upwards with both feet, drive the heel of one foot into the floor to raise your butt off the ground.While pushing upwards, raise the opposite leg off the ground and keep it straight out while you move up, then pause at the top of the movement.Lower slowly back to the ground. Perform exercise the same way on both sides

If you want to make this exercise more dynamic, you can try bridging with one leg off of the floor (single-leg bridge).

Quadruped Hip Extension

The quadruped hip extension is a well-regarded overall exercise for runners.This exercise targets the gluteus maximus on the leg that’s extending and also some of the gluteus medius for hip and pelvis stabilization.

Challenge Yourself: Quadruped Hip ExtensionTo make this move tougher, you can use a resistance band around the knee that’s on the ground so that the band is pinned between the knee and the floor. You can place the band just above the knee on the lifting leg and then perform the steps above.

Challenge Yourself: Quadruped Hip Extension

To make this move tougher, you can use a resistance band around the knee that’s on the ground so that the band is pinned between the knee and the floor. You can place the band just above the knee on the lifting leg and then perform the steps above.

A Word From Verywell

Hip strength and flexibility go hand in hand in helping runners avoid injury and remain on good footing. Tight hip flexors restrict runners' range of motion and can cause low back pain. So be sure to make time to stretch your hips and surrounding muscles regularly, too.

15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lenhart R, Thelen D, Heiderscheit B.Hip muscle loads during running at various step rates.J Orthop Sports Phys Ther. 2014;44(10):766-A4. doi: 10.2519/jospt.2014.5575Lee JH, Park JH, Jang WY.The effects of hip strengthening exercises in a patient with plantar fasciitis: A case report.Medicine. 2019;98(26):e16258. doi: 10.1097/MD.0000000000016258Mellinger S, Neurohr GA.Evidence based treatment options for common knee injuries in runners.Annals of Translational Medicine. 2019;0(0):6-6. doi: 10.21037/atm.2019.04.08Lashien S, Gomaa E, Elkafy A, Fayaz N.Hip muscles torque in runners with medial tibial stress syndrome.IJAR. 2018;6(10):596-602. doi:10.21474/IJAR01/7845Baker RL, Souza RB, Fredericson M.Iliotibial band syndrome: soft tissue and biomechanical factors in evaluation and treatment.PM&R. 2011;3(6):550-561. doi:10.1016/j.pmrj.2011.01.002Whitney KE, Sugimoto D, d’Hemecourt CA, d’Hemecourt DA, d’Hemecourt PA.Running gait biomechanics in female runners with sacroiliac joint pain.J Phys Ther Sci. 2022;34(4):327-334. doi:10.1589/jpts.34.327Endo Y, Miura M, Sakamoto M.The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength.Journal of Physical Therapy Science. 2020;32(6):391-394. doi: 10.1589/jpts.32.391Butowicz CM, Ebaugh DD, Noehren B, Silfies SP.Validation of two clinical measures of core stability.Int J Sports Phys Ther. 2016;11(1):15-23. PMID: 26900496Selkowitz D, Beneck G, and Powers C.Which exercises target the gluteal muscles while minimizing tensor fascia lata. Electromyographic assessment using fine-wire electrodes.J Phys Ther Sci. 2013 Feb; 43 (2) 54-64. doi:10.2519/jospt.2013.4116Akagi R, Sato S, Hirata N, et al.Eight-week low-intensity squat training at slow speed simultaneously improves knee and hip flexion and extension strength.Front Physiol. 2020;11:893. doi:10.3389/fphys.2020.00893Gianola, S., Castellini, G., Stucovitz, E. et al.Single leg squat performance in physically and non-physically active individuals: a cross-sectional study.BMC Musculoskelet Disord18, 299 (2017). 10.1186/s12891-017-1660-8Jeong SG, Cynn HS, Lee JH, Choi S, Kim D.Effect of modified clamshell exercise on gluteus medius, quadratus lumborum and anterior hip flexor in participants with gluteus medius weakness.KSPM. 2019;14(2):9-19. doi: 10.13066/kspm.2019.14.2.9Berry JW, Lee TS, Foley HD, Lewis CL.Resisted side stepping: the effect of posture on hip abductor muscle activation.J Orthop Sports Phys Ther. 2015;45(9):675-682. doi:10.2519/jospt.2015.5888Park JC, Lee DK.The effects of bridge exercise with one hip joint adduction on trunk muscle thickness.J Kor Phys Ther. 2020;32(6):354-358. doi: 10.18857/jkpt.2020.32.6.354Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549. PMID: 28900560

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lenhart R, Thelen D, Heiderscheit B.Hip muscle loads during running at various step rates.J Orthop Sports Phys Ther. 2014;44(10):766-A4. doi: 10.2519/jospt.2014.5575Lee JH, Park JH, Jang WY.The effects of hip strengthening exercises in a patient with plantar fasciitis: A case report.Medicine. 2019;98(26):e16258. doi: 10.1097/MD.0000000000016258Mellinger S, Neurohr GA.Evidence based treatment options for common knee injuries in runners.Annals of Translational Medicine. 2019;0(0):6-6. doi: 10.21037/atm.2019.04.08Lashien S, Gomaa E, Elkafy A, Fayaz N.Hip muscles torque in runners with medial tibial stress syndrome.IJAR. 2018;6(10):596-602. doi:10.21474/IJAR01/7845Baker RL, Souza RB, Fredericson M.Iliotibial band syndrome: soft tissue and biomechanical factors in evaluation and treatment.PM&R. 2011;3(6):550-561. doi:10.1016/j.pmrj.2011.01.002Whitney KE, Sugimoto D, d’Hemecourt CA, d’Hemecourt DA, d’Hemecourt PA.Running gait biomechanics in female runners with sacroiliac joint pain.J Phys Ther Sci. 2022;34(4):327-334. doi:10.1589/jpts.34.327Endo Y, Miura M, Sakamoto M.The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength.Journal of Physical Therapy Science. 2020;32(6):391-394. doi: 10.1589/jpts.32.391Butowicz CM, Ebaugh DD, Noehren B, Silfies SP.Validation of two clinical measures of core stability.Int J Sports Phys Ther. 2016;11(1):15-23. PMID: 26900496Selkowitz D, Beneck G, and Powers C.Which exercises target the gluteal muscles while minimizing tensor fascia lata. Electromyographic assessment using fine-wire electrodes.J Phys Ther Sci. 2013 Feb; 43 (2) 54-64. doi:10.2519/jospt.2013.4116Akagi R, Sato S, Hirata N, et al.Eight-week low-intensity squat training at slow speed simultaneously improves knee and hip flexion and extension strength.Front Physiol. 2020;11:893. doi:10.3389/fphys.2020.00893Gianola, S., Castellini, G., Stucovitz, E. et al.Single leg squat performance in physically and non-physically active individuals: a cross-sectional study.BMC Musculoskelet Disord18, 299 (2017). 10.1186/s12891-017-1660-8Jeong SG, Cynn HS, Lee JH, Choi S, Kim D.Effect of modified clamshell exercise on gluteus medius, quadratus lumborum and anterior hip flexor in participants with gluteus medius weakness.KSPM. 2019;14(2):9-19. doi: 10.13066/kspm.2019.14.2.9Berry JW, Lee TS, Foley HD, Lewis CL.Resisted side stepping: the effect of posture on hip abductor muscle activation.J Orthop Sports Phys Ther. 2015;45(9):675-682. doi:10.2519/jospt.2015.5888Park JC, Lee DK.The effects of bridge exercise with one hip joint adduction on trunk muscle thickness.J Kor Phys Ther. 2020;32(6):354-358. doi: 10.18857/jkpt.2020.32.6.354Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549. PMID: 28900560

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Lenhart R, Thelen D, Heiderscheit B.Hip muscle loads during running at various step rates.J Orthop Sports Phys Ther. 2014;44(10):766-A4. doi: 10.2519/jospt.2014.5575Lee JH, Park JH, Jang WY.The effects of hip strengthening exercises in a patient with plantar fasciitis: A case report.Medicine. 2019;98(26):e16258. doi: 10.1097/MD.0000000000016258Mellinger S, Neurohr GA.Evidence based treatment options for common knee injuries in runners.Annals of Translational Medicine. 2019;0(0):6-6. doi: 10.21037/atm.2019.04.08Lashien S, Gomaa E, Elkafy A, Fayaz N.Hip muscles torque in runners with medial tibial stress syndrome.IJAR. 2018;6(10):596-602. doi:10.21474/IJAR01/7845Baker RL, Souza RB, Fredericson M.Iliotibial band syndrome: soft tissue and biomechanical factors in evaluation and treatment.PM&R. 2011;3(6):550-561. doi:10.1016/j.pmrj.2011.01.002Whitney KE, Sugimoto D, d’Hemecourt CA, d’Hemecourt DA, d’Hemecourt PA.Running gait biomechanics in female runners with sacroiliac joint pain.J Phys Ther Sci. 2022;34(4):327-334. doi:10.1589/jpts.34.327Endo Y, Miura M, Sakamoto M.The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength.Journal of Physical Therapy Science. 2020;32(6):391-394. doi: 10.1589/jpts.32.391Butowicz CM, Ebaugh DD, Noehren B, Silfies SP.Validation of two clinical measures of core stability.Int J Sports Phys Ther. 2016;11(1):15-23. PMID: 26900496Selkowitz D, Beneck G, and Powers C.Which exercises target the gluteal muscles while minimizing tensor fascia lata. Electromyographic assessment using fine-wire electrodes.J Phys Ther Sci. 2013 Feb; 43 (2) 54-64. doi:10.2519/jospt.2013.4116Akagi R, Sato S, Hirata N, et al.Eight-week low-intensity squat training at slow speed simultaneously improves knee and hip flexion and extension strength.Front Physiol. 2020;11:893. doi:10.3389/fphys.2020.00893Gianola, S., Castellini, G., Stucovitz, E. et al.Single leg squat performance in physically and non-physically active individuals: a cross-sectional study.BMC Musculoskelet Disord18, 299 (2017). 10.1186/s12891-017-1660-8Jeong SG, Cynn HS, Lee JH, Choi S, Kim D.Effect of modified clamshell exercise on gluteus medius, quadratus lumborum and anterior hip flexor in participants with gluteus medius weakness.KSPM. 2019;14(2):9-19. doi: 10.13066/kspm.2019.14.2.9Berry JW, Lee TS, Foley HD, Lewis CL.Resisted side stepping: the effect of posture on hip abductor muscle activation.J Orthop Sports Phys Ther. 2015;45(9):675-682. doi:10.2519/jospt.2015.5888Park JC, Lee DK.The effects of bridge exercise with one hip joint adduction on trunk muscle thickness.J Kor Phys Ther. 2020;32(6):354-358. doi: 10.18857/jkpt.2020.32.6.354Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549. PMID: 28900560

Lenhart R, Thelen D, Heiderscheit B.Hip muscle loads during running at various step rates.J Orthop Sports Phys Ther. 2014;44(10):766-A4. doi: 10.2519/jospt.2014.5575

Lee JH, Park JH, Jang WY.The effects of hip strengthening exercises in a patient with plantar fasciitis: A case report.Medicine. 2019;98(26):e16258. doi: 10.1097/MD.0000000000016258

Mellinger S, Neurohr GA.Evidence based treatment options for common knee injuries in runners.Annals of Translational Medicine. 2019;0(0):6-6. doi: 10.21037/atm.2019.04.08

Lashien S, Gomaa E, Elkafy A, Fayaz N.Hip muscles torque in runners with medial tibial stress syndrome.IJAR. 2018;6(10):596-602. doi:10.21474/IJAR01/7845

Baker RL, Souza RB, Fredericson M.Iliotibial band syndrome: soft tissue and biomechanical factors in evaluation and treatment.PM&R. 2011;3(6):550-561. doi:10.1016/j.pmrj.2011.01.002

Whitney KE, Sugimoto D, d’Hemecourt CA, d’Hemecourt DA, d’Hemecourt PA.Running gait biomechanics in female runners with sacroiliac joint pain.J Phys Ther Sci. 2022;34(4):327-334. doi:10.1589/jpts.34.327

Endo Y, Miura M, Sakamoto M.The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength.Journal of Physical Therapy Science. 2020;32(6):391-394. doi: 10.1589/jpts.32.391

Butowicz CM, Ebaugh DD, Noehren B, Silfies SP.Validation of two clinical measures of core stability.Int J Sports Phys Ther. 2016;11(1):15-23. PMID: 26900496

Selkowitz D, Beneck G, and Powers C.Which exercises target the gluteal muscles while minimizing tensor fascia lata. Electromyographic assessment using fine-wire electrodes.J Phys Ther Sci. 2013 Feb; 43 (2) 54-64. doi:10.2519/jospt.2013.4116

Akagi R, Sato S, Hirata N, et al.Eight-week low-intensity squat training at slow speed simultaneously improves knee and hip flexion and extension strength.Front Physiol. 2020;11:893. doi:10.3389/fphys.2020.00893

Gianola, S., Castellini, G., Stucovitz, E. et al.Single leg squat performance in physically and non-physically active individuals: a cross-sectional study.BMC Musculoskelet Disord18, 299 (2017). 10.1186/s12891-017-1660-8

Jeong SG, Cynn HS, Lee JH, Choi S, Kim D.Effect of modified clamshell exercise on gluteus medius, quadratus lumborum and anterior hip flexor in participants with gluteus medius weakness.KSPM. 2019;14(2):9-19. doi: 10.13066/kspm.2019.14.2.9

Berry JW, Lee TS, Foley HD, Lewis CL.Resisted side stepping: the effect of posture on hip abductor muscle activation.J Orthop Sports Phys Ther. 2015;45(9):675-682. doi:10.2519/jospt.2015.5888

Park JC, Lee DK.The effects of bridge exercise with one hip joint adduction on trunk muscle thickness.J Kor Phys Ther. 2020;32(6):354-358. doi: 10.18857/jkpt.2020.32.6.354

Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549. PMID: 28900560

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