{"id":54925,"date":"2023-09-26T09:03:23","date_gmt":"2023-09-26T09:03:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54925"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hip-strengthening-exercises-for-runners","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/","title":{"rendered":"7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Do_Strong_Hips_Help_Running\" >Do Strong Hips Help Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Does_Strengthening_Hips_Make_You_Faster\" >Does Strengthening Hips Make You Faster?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Enhanced_Stride_Length_and_Power\" >Enhanced Stride Length and Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Improved_Balance_and_Stability\" >Improved Balance and Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Reduced_Risk_of_Injury\" >Reduced Risk of Injury<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Does_Strengthening_Hip_Flexors_Help_Running_In_Other_Ways\" >Does Strengthening Hip Flexors Help Running In Other Ways?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Improved_Posture\" >Improved Posture\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Increased_Endurance\" >Increased Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Reduced_Risk_Of_Hip_Injuries\" >Reduced Risk Of Hip Injuries\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Pain_Relief\" >Pain Relief\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#How_Do_You_Strengthen_Weak_Hips\" >How Do You Strengthen Weak Hips?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Resistance_Band_Walks_Gluteus_Medius\" >Resistance Band Walks (Gluteus Medius)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Clamshells_Hip_Abductors\" >Clamshells (Hip Abductors)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Bridges_Glutes_and_Hip_Flexors\" >Bridges (Glutes and Hip Flexors)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Lunges_Hip_Flexors_and_Quadriceps\" >Lunges (Hip Flexors and Quadriceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Squats_Glutes_and_Quadriceps\" >Squats (Glutes and Quadriceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Hip_Extensions_Glutes\" >Hip Extensions (Glutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Side_Leg_Raises_Hip_Abductors\" >Side Leg Raises (Hip Abductors)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#How_Often_Should_Runners_Do_Hip_Exercises\" >How Often Should Runners Do Hip Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#When_Shouldnt_You_Do_Hip_Strengthening_Exercises\" >When Shouldn&#8217;t You Do Hip Strengthening Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#During_Acute_Injury_or_Pain\" >During Acute Injury or Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Post-Surgery\" >Post-Surgery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Presence_of_Certain_Medical_Conditions\" >Presence of Certain Medical Conditions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Incorrect_Form\" >Incorrect Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Overtraining\" >Overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Experiencing_Unusual_Discomfort\" >Experiencing Unusual Discomfort\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Are_Wider_Hips_Better_for_Running\" >Are Wider Hips Better for Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Do_Tight_Hips_Make_You_Run_Slower\" >Do Tight Hips Make You Run Slower?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#Why_Do_Runners_Have_Narrow_Hips\" >Why Do Runners Have Narrow Hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#What_Are_the_Best_Exercises_to_Open_Up_Tight_Hips\" >What Are the Best Exercises to Open Up Tight Hips?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Beginners often assume that the leg muscles should be the sole focus while cross-training.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Reality be what it is, there is another group of muscles that are equally important, yet often neglected: a runner&#8217;s hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hip muscles play a crucial role in maintaining balance, providing flexibility, and ensuring a smooth stride. That said, they are frequently overlooked in training routines, which can lead to imbalances and injuries over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating hip-strengthening exercises into your regular workout regimen can drastically improve your running performance and safeguard you from potential physical setbacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article will introduce seven hip-strengthening exercises, specifically designed for runners to enhance their flexibility, correct imbalances, and ultimately, bolster their running prowess.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Strong_Hips_Help_Running\"><\/span><b>Do Strong Hips Help Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strong hips are indeed a runner&#8217;s best friend! From an anatomical perspective, the hips are central to every step taken while running. They act as a pivotal hinge between the upper and lower body, controlling the motion and stability of one&#8217;s stride (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8402067\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Picture this: When running, each stride starts with a forward swing of one leg. This action is initiated by the hip flexors, which are located at the front of the hips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the foot lands, hip extensors, found at the back of the hips, help to push the body off the ground and propel it forward.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, the inner and outer hip muscles\u2014the adductors and abductors\u2014work together to keep the legs aligned and prevent them from veering off to the side (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/21936-thigh-muscles\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without a strong set of hips, this entire process can become unbalanced, leading to inefficiencies in stride and potentially even injury. So it&#8217;s fair to say that strong hips don&#8217;t just help with running\u2014they&#8217;re essential to it.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\">Get your life moving in the right direction with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Strengthening_Hips_Make_You_Faster\"><\/span><b>Does Strengthening Hips Make You Faster?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, strengthening your hips can make you a faster runner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your hips are the fulcrum of your body&#8217;s running mechanism, and their strength can positively\u00a0 impact your speed (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/7665815_Effects_of_Hip_Flexor_Training_on_Sprint_Shuttle_Run_and_Vertical_Jump_Performance\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). When your hip muscles are strong, they can generate more power with each stride, which can help increase your speed.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Stride_Length_and_Power\"><\/span><b>Enhanced Stride Length and Power<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First, stronger hips can enhance your stride length and power . In the context of running, stride length is the distance covered with each step, and power refers to the force applied to propel your body forward.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As per a study published in the journal of Experimental Biology (<\/span><a href=\"https:\/\/journals.biologists.com\/jeb\/article\/215\/11\/1944\/10883\/Muscular-strategy-shift-in-human-running\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), a larger support force, which is influenced by hip strength, produces a larger stride length. This means that effective\u00a0 hip strengthening exercises can contribute to an increased stride length, and therefore, speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip strengthening exercises for runners with resistance bands are particularly effective in this regard. These exercises target the hip flexors, hip abductors, and glutes &#8211; all key muscles involved in running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By improving the strength and flexibility of these muscles you can enhance your stride length and power, making you a faster runner.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Balance_and_Stability\"><\/span><b>Improved Balance and Stability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Second, stronger hips can improve your balance and stability when running . According to the National Institute of Health, hip muscle strength is an important contributor to running performance on level or hilly ground (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6063213\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip and knee strengthening exercises for runners, for instance, can strengthen the muscles around these joints, improving your balance and stability. This can result in a smoother, more efficient running stride, which can help increase your speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip abductor strengthening exercises for runners are particularly beneficial for improving balance and stability. The hip abductors, which include the gluteus medius and minimus, are responsible for stabilizing the pelvis during running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening these muscles can reduce pelvic drop, a common issue among runners, leading to a more efficient and faster stride.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Injury\"><\/span><b>Reduced Risk of Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, stronger hips can help reduce your risk of injury,enabling you to train consistently and improve your speed over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study highlighted on Runners Connect showed a relationship between hip strength and running injuries, suggesting that weak hips can be a contributing factor of IT band pain, patella tendonitis, and other common running injuries (<\/span><a href=\"https:\/\/runnersconnect.net\/the-relationship-between-hip-strength-and-running-injuries-the-latest-research\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating hip workouts for runners into your training regimen, including the best <a href=\"https:\/\/betterme.world\/articles\/hip-flexor-exercises\/\">hip flexor exercises<\/a> for runners and hip and glutes strengthening exercises for runners, can help build stronger, more resilient hip muscles. This can not only protect you from injuries but also enable you to maintain consistent training, which is key to improving your speed in the long run.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-768x432.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1536x864.jpg 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-370x208.jpg 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-270x152.jpg 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-570x321.jpg 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-740x416.jpg 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" alt=\"Hip strengthening exercises for runners with resistance bands\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Strengthening_Hip_Flexors_Help_Running_In_Other_Ways\"><\/span><b>Does Strengthening Hip Flexors Help Running In Other Ways?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, strengthening your hip flexors can help running in other ways too. Aside from enhancing your stride length and power, improving balance and stability, and reducing the risk of injury, there are a few more notable benefits of improving hip flexor strength.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><b>Improved Posture\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strengthening your hip flexors can contribute to improved posture when running, helping to reduce the strain on your back and making runs much more comfortable (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK531508\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Endurance\"><\/span><b>Increased Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weak hip flexors are a common cause of early fatigue during runs. By strengthening them, you can boost your endurance and extend the distance you\u2019re able to cover (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/246584572_Hip_flexor_strength_training_can_improve_sprint_and_shuttle_run_performance\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Hip_Injuries\"><\/span><b>Reduced Risk Of Hip Injuries\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stronger hip flexors can help protect your hips from further injury by stabilizing the joint and improving movement control (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25796586\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pain_Relief\"><\/span><b>Pain Relief\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are experiencing pain in your hip or low back area, strengthening and stretching the hip flexor muscles may help alleviate symptoms. Be careful, though, as exercising with pain can worsen it (<\/span><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/tjem\/251\/3\/251_193\/_html\/-char\/en\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/back-exercises-for-women\/\">12 Back Exercises for Women Who Want To Build Muscle.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Strengthen_Weak_Hips\"><\/span><b>How Do You Strengthen Weak Hips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to strengthen weak hips is to consistently engage in hip strengthening exercises for runners. Here are 7 exercises you can do to help fortify your hip muscles:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Band_Walks_Gluteus_Medius\"><\/span><b>Resistance Band Walks (Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistance Band Walks are one of the best hip strengthening exercises for runners with resistance bands. These exercises target the gluteus medius, a key muscle that provides stability during running and helps prevent hip drop (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22464817\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform Resistance Band Walks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend slightly at the hips and knees into a half-squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step to the right with your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow with your left foot, returning to hip-width stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10 steps to the right, then switch directions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clamshells_Hip_Abductors\"><\/span><b>Clamshells (Hip Abductors)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Clamshells are among the top hip abductor strengthening exercises for runners. They target the muscles on the sides of your hips, helping improve your balance and stability during runs (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/333691084_Effect_of_Modified_Clamshell_Exercise_on_Gluteus_Medius_Quadratus_Lumborum_and_Anterior_Hip_Flexor_in_Participants_with_Gluteus_Medius_Weakness\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform Clamshells:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your hips and knees bent at 45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet together as you lift your top knee as high as you can without moving your pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, then slowly lower your knee back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 reps on each side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bridges_Glutes_and_Hip_Flexors\"><\/span><b>Bridges (Glutes and Hip Flexors)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bridges are simple yet effective hip and glutes strengthening exercises for runners. They target both the glutes and hip flexors, which are crucial for powerful strides (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/318998090_Single-Leg_Glute_Bridge\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform Bridges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor until your knees, hips, and shoulders form a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top, then slowly lower your hips back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges_Hip_Flexors_and_Quadriceps\"><\/span><b>Lunges (Hip Flexors and Quadriceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are another effective hip flexor exercise for runners. They are also generally considered to be one of the best hip exercises for athletes in general.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise targets both the hip flexors and quadriceps, promoting strength and flexibility necessary for efficient running (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5717490\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform lunges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right foot, lowering your body until your right knee is at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right foot to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 reps on each side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats_Glutes_and_Quadriceps\"><\/span><b>Squats (Glutes and Quadriceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">Squats<\/a> are classic hip and knee strengthening exercises for runners. They target the glutes, hamstrings,\u00a0 quadriceps and gastrocnemius (calves), providing the power needed for each stride (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/337400852_Evaluation_of_Muscle_Activities_During_Different_Squat_Variations_Using_Electromyography_Signals\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform Squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to stand back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\"><img decoding=\"async\" class=\"aligncenter wp-image-37226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 1344w\" alt=\"Hip mobility exercises for runners\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Extensions_Glutes\"><\/span><b>Hip Extensions (Glutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip Extensions are excellent hip strengthening exercises\u00a0 for runners. They specifically target the glutes, which are essential components for propelling your body forward during a run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6350668\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform Hip Extensions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall holding onto a wall or chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight behind you, keeping your knee straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your leg as high as you can without arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 reps on each side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Leg_Raises_Hip_Abductors\"><\/span><b>Side Leg Raises (Hip Abductors)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side Leg Raises are among the best hip strength exercises. They target the hip abductors, improving balance and stability during runs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3418110\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to perform Side Leg Raises:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your legs stacked and your head resting on your arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the top leg as high as you can while keeping it straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 reps on each side.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\">Try using the app and see for yourself<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_Runners_Do_Hip_Exercises\"><\/span><b>How Often Should Runners Do Hip Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The frequency of hip exercises for runners can depend on various factors including their current fitness level, running goals, and any existing injuries or weaknesses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a general recommendation is to incorporate hip-strengthening exercises into your <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-weight-loss\/\">workout routine<\/a> two to three times per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4004121\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This frequency allows for adequate recovery time between sessions, which is crucial for muscle growth and strength development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, doing hip exercises several times a week can ensure that the benefits &#8211; such as improved stride efficiency, reduced injury risk, enhanced mobility and flexibility &#8211; are sustained over time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Shouldnt_You_Do_Hip_Strengthening_Exercises\"><\/span><b>When Shouldn&#8217;t You Do Hip Strengthening Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are certain circumstances when hip strengthening exercises shouldn&#8217;t be performed or should be performed cautiously:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_Acute_Injury_or_Pain\"><\/span><b>During Acute Injury or Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re experiencing severe pain or have recently suffered an injury in your hip area, it&#8217;s best to avoid these exercises until you&#8217;ve had a proper evaluation and received clearance from a healthcare professional (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/symptoms\/21118-hip-pain#possible-causes\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Post-Surgery\"><\/span><b>Post-Surgery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After hip surgery, it&#8217;s critical to follow the specific rehabilitation plan provided by your healthcare provider or physical therapist. While this may include some hip strengthening exercises, they need to be introduced gradually and under professional supervision (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-get-back-to-exercising-after-joint-replacement-surgery\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Presence_of_Certain_Medical_Conditions\"><\/span><b>Presence of Certain Medical Conditions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain medical conditions like hip cs, or any condition that affects the hip joint or surrounding muscles can be aggravated by these exercises (<\/span><a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2018.7877\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Always seek medical advice if you&#8217;re dealing with such conditions.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorrect_Form\"><\/span><b>Incorrect Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should avoid performing hip strengthening exercises if you&#8217;re unsure about the correct form. Doing these exercises incorrectly can lead to strain or injury.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overtraining\"><\/span><b>Overtraining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re already engaging in heavy lower body workouts or intensive training routines, adding too many hip strengthening exercises could lead to overtraining, which can impair recovery and progress.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Experiencing_Unusual_Discomfort\"><\/span><b>Experiencing Unusual Discomfort\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you feel unusual discomfort during or after performing hip exercises, it&#8217;s best to stop and consult a professional. This could be a signal that you&#8217;re doing the exercise incorrectly or that there&#8217;s an underlying issue that needs to be addressed.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/how-to-get-back-in-shape\/\">How to Get Back in Shape: A Complete Roadmap.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Are_Wider_Hips_Better_for_Running\"><\/span><b>Are Wider Hips Better for Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No, wider hips are not necessarily better for running. While hip width can influence your running biomechanics, it does not inherently determine your running performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors such as muscle strength, flexibility, and endurance have a more significant impact on your running abilities.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Tight_Hips_Make_You_Run_Slower\"><\/span><b>Do Tight Hips Make You Run Slower?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, tight hips can potentially make you run slower. Tight hip flexors can limit your stride length and prevent you from fully extending your hip, which may\u00a0 impact your speed or\u00a0 overall running efficiency (<\/span><a href=\"https:\/\/idun.augsburg.edu\/cgi\/viewcontent.cgi?article=1020&amp;context=honors_review\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular hip <a href=\"https:\/\/betterme.world\/articles\/mobility-exercises\/\">mobility exercises<\/a> can help alleviate tightness and improve your running performance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1024x577.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1024x577.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1536x865.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-740x417.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1728w\" alt=\"Best hip strengthening exercises\" width=\"770\" height=\"434\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Do_Runners_Have_Narrow_Hips\"><\/span><b>Why Do Runners Have Narrow Hips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s not accurate to say that all runners have narrow hips; hip width varies from person to person and is largely determined by genetics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, elite runners often have a more streamlined physique, including narrower hips, which might be advantageous in terms of biomechanics and aerodynamics during running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason for this is not definitively known but it might be due to their higher levels of muscle development and increased biomechanical efficiency.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Exercises_to_Open_Up_Tight_Hips\"><\/span><b>What Are the Best Exercises to Open Up Tight Hips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip stretching, <a href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\">foam rolling<\/a>, and yoga-based exercises are all effective options for loosening tight hips (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/do-hip-opening-exercises-actually-provide-relief-for-tight-hips\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). They can also be used as hip mobility exercises for runners. Specific stretches such as the butterfly stretch, wide angle seated forward bend, and half pigeon pose can be helpful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, dynamic hip openers such as figure fours and leg swings can help improve flexibility while also engaging your core muscles.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7 hip-strengthening exercises demonstrated above are excellent for improving running performance, reducing injury risk, and correcting <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">muscle imbalances<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performed in conjunction with other lower body exercises as part of a regular workout routine, these exercises can help your hips become stronger and more flexible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, each exercise should be done with correct form and at the appropriate frequency to avoid injury and overtraining.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_strengthening_exercises_for_runners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Beginners often assume that the leg muscles should be the sole focus while cross-training. Reality be what it is, there is another group of muscles that are equally important, yet often neglected: a runner&#8217;s hips. The hip muscles play a crucial role in maintaining balance, providing flexibility, and ensuring a smooth stride. That said, they [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":54930,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125,210],"class_list":["post-54925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are 7 \u2605 HIP STRENGTHENING EXERCISES FOR RUNNERS \u27a4 to improve flexibility and correct imbalances. Learn the steps to perform each exercise correctly and find out when they should be avoided.\u00a0\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances\" \/>\n<meta property=\"og:description\" content=\"Here are 7 \u2605 HIP STRENGTHENING EXERCISES FOR RUNNERS \u27a4 to improve flexibility and correct imbalances. Learn the steps to perform each exercise correctly and find out when they should be avoided.\u00a0\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2042559779-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1629\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\"},\"wordCount\":2362,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2042559779-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Beginners often assume that the leg muscles should be the sole focus while cross-training.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Reality be what it is, there is another group of muscles that are equally important, yet often neglected: a runner's hips.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The hip muscles play a crucial role in maintaining balance, providing flexibility, and ensuring a smooth stride. That said, they are frequently overlooked in training routines, which can lead to imbalances and injuries over time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Incorporating hip-strengthening exercises into your regular workout regimen can drastically improve your running performance and safeguard you from potential physical setbacks.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will introduce seven hip-strengthening exercises, specifically designed for runners to enhance their flexibility, correct imbalances, and ultimately, bolster their running prowess.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Do Strong Hips Help Running?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Strong hips are indeed a runner's best friend! From an anatomical perspective, the hips are central to every step taken while running. They act as a pivotal hinge between the upper and lower body, controlling the motion and stability of one's stride (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8402067\/\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Picture this: When running, each stride starts with a forward swing of one leg. This action is initiated by the hip flexors, which are located at the front of the hips.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As the foot lands, hip extensors, found at the back of the hips, help to push the body off the ground and propel it forward.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Meanwhile, the inner and outer hip muscle ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\",\"name\":\"7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2042559779-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here are 7 \u2605 HIP STRENGTHENING EXERCISES FOR RUNNERS \u27a4 to improve flexibility and correct imbalances. 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That said, they are frequently overlooked in training routines, which can lead to imbalances and injuries over time.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Incorporating hip-strengthening exercises into your regular workout regimen can drastically improve your running performance and safeguard you from potential physical setbacks.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article will introduce seven hip-strengthening exercises, specifically designed for runners to enhance their flexibility, correct imbalances, and ultimately, bolster their running prowess.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Do Strong Hips Help Running?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Strong hips are indeed a runner's best friend! From an anatomical perspective, the hips are central to every step taken while running. They act as a pivotal hinge between the upper and lower body, controlling the motion and stability of one's stride (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8402067\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Picture this: When running, each stride starts with a forward swing of one leg. This action is initiated by the hip flexors, which are located at the front of the hips.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As the foot lands, hip extensors, found at the back of the hips, help to push the body off the ground and propel it forward.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Meanwhile, the inner and outer hip muscle ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/","url":"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/","name":"7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/hip-strengthening-exercises-for-runners\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2042559779-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here are 7 \u2605 HIP STRENGTHENING EXERCISES FOR RUNNERS \u27a4 to improve flexibility and correct imbalances. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54925","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=54925"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54925\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/54930"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=54925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=54925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=54925"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=54925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}