This series of exercises will improve your hip strength and stability. Strong hips are important for runners to improve running efficiency and to help prevent injury.
These exercises are a series that should be done in order. Do all six exercises with one leg before switching to the other leg. Start with ten repetitions of each exercise and increase the number of repetitions as you get stronger. All the exercises are done laying on one side with hips stacked vertically and feet, shoulders and hips in line.
This video shows the entire routine with a few of reps of each exercise.
Knees are bent 90 degrees and feet are stacked. Keeping feet together, raise the top knee as far as possible keeping hips stacked vertically. Return to start position for on rep.
Extend the top leg straight in line with the hips and shoulders, parallel to the floor/ground. Lift the leg as far as possible keeping the hips vertical. Return to touch the foot to the ground/floor for one rep.
Extend the top leg straight in line with the hips and shoulders, parallel to the floor/ground. Pull the knee into the chest, keeping the leg parallel to the ground. Return to the starting position for one rep. Be careful not to allow the foot and knee to drop below hip level.
Extend the top leg straight in line with the hips and shoulders, parallel to the floor/ground. Pull the knee into the chest, keeping the leg parallel to the ground. As the knee comes into the chest, extend the foot forward and arc back to the starting position for one rep. Be careful not to allow the foot/knee to drop below hip level.
Extend the top leg straight in line with the hips and shoulders, parallel to the floor/ground. Circle the foot forward in small circles, returning inline with the hips and shoulders for one rep. Don’t let the foot drop below hip level at any point in the circle.
Extend the top leg straight in line with the hips and shoulders, parallel to the floor/ground. Circle the foot backward in small circles, returning inline with the hips and shoulders for one rep. Don’t let the foot drop below hip level at any point in the circle.
Increase by the same number of repetitions of each exercise as you improve. Increase until you can do thirty repetitions of each exercise.
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