Runners Swear by These Hip Exercises to Stay Injury-Free

Ever find yourself slumping forward in the final stretch of a run?

Do your legs feel strong, but your posture crumbles with fatigue?

Chances are, your hips and glutes might not be pulling their weight.

Weak hips and underactive glutes can wreak havoc on your running form, potentially leading to injuries and slowing you down.

But there’s good news: you can strengthen them and improve your performance with just a few key exercises.

Hip pain is a common complaint among runners, making it even more important to add targeted strength training into your routine.

In this guide, you’ll discover:

• Why hip strength matters for runners
• How often you should train your hips
• A Q&A to troubleshoot common hip-related issues
• 7 of the best exercises to build hip strength and control
• 3 bonus drills to help your hips fire properly when you run

Let’s get into it.

Why Runners Need Strong Hips

Spending hours at a desk or in a car tightens and weakens the muscles around your pelvis, especially your glutes and hip flexors.

These muscles are critical for keeping your body stable while running. When they’re weak, your form breaks down and your risk of injury goes up.

Issues like IT band syndrome, runner’s knee, shin splints, plantar fasciitis, and even lower back pain can often be traced back to poor hip function.

One 2015 study showed that runners who added hip-strengthening exercises to their rehab programs saw quicker pain relief and greater overall strength gains than those who only focused on the injured area.

Strong hips help you push off the ground more powerfully and recover your leg quicker, improving your speed and efficiency.

Bottom line: your hips guide your stride. The stronger they are, the better you’ll run.

How Often Should You Train Your Hips?

To see real improvements, aim for 1–2 strength sessions per week focusing on your hips and glutes.

Consistency is key, and you don’t need to spend hours in the gym—each session can be done in under 45 minutes.

Try to do these sessions separately from hard runs, or after easy miles.

Quick Q&A: Your Hip Questions Answered

Can I keep running with weak hips?
You can, but you’ll be putting extra strain on other muscles to compensate. Over time, this can lead to imbalance and injuries in your knees, back, or glutes.

My hips make a clicking sound when I do these exercises—is that normal?
It’s often a sign that your hip flexors and glutes need more strength and control. People with hypermobility might also experience this due to joint instability.

What if my hips hurt when I run?
Pain could mean anything from tight muscles to more serious issues like tendonitis or a stress fracture. Stop running and figure out the cause before pushing through.

Should I keep running if my hips are sore?
It’s best to take a break and recover. Most running injuries improve with rest—but if the pain persists, consult a professional.

7 Best Hip Strengthening Exercises for Runners

Here are seven effective exercises to help you run stronger, more efficiently, and with better form:

1. Single-Leg Deadlift

This is a foundational move for runners targeting glutes and hamstrings.

• Hold a dumbbell or kettlebell in one hand.
• Stand on the same-side leg, slightly bending the knee.
• Hinge at the hip and extend the free leg behind you.
• Lower the weight until your body is parallel to the ground, then return to standing.
• Repeat for 8–10 reps per side.

2. Single-Leg Squat to Stand

Challenging but worth it for balance, control, and glute activation.

• Stand with a bench behind you.
• Lift one leg slightly in front of you.
• Lower into a single-leg squat until your glutes touch the bench—don’t sit.
• Push through your heel to stand back up.
• Do 5–8 reps on each leg.

3. Side Plank with Knee Drive

This targets the side glutes and stabilizers—key for good form.

• Get into a side plank with legs stacked and elbow under shoulder.
• Engage your core and drive the top knee toward your chest.
• Pause, then return to start.
• Do 5–8 reps per side.

4. Step-Up to Reverse Lunge

This combo move strengthens the hips while improving coordination.

• Step up onto a box or bench with your right foot.
• Drive your left knee up, then step back down.
• Immediately step into a reverse lunge with the same leg.
• Repeat for 12–15 reps per leg.

5. Banded Glute Bridge

An excellent way to fire up the glutes and build hip stability.

• Lie on your back with knees bent and a resistance band above your knees.
• Push through your heels to lift your hips until your body forms a straight line.
• Squeeze at the top, then lower down.
• Complete 12–15 reps.

3 Drills to Reinforce Hip Activation While Running

Use these to connect your strength work to your stride.

1. Standing Glute Activation

• Stand tall and squeeze your glutes.
• You should feel your hips push slightly forward.
• Repeat 4–5 times to fire up your glutes pre-run.

2. Hollow Body Hold

• Lie on your back and extend your arms and legs.
• Engage your core and lift your limbs slightly off the floor.
• Hold for 15–30 seconds, repeat 3 times.

3. Banded Air Squat

• Stand with a band above your knees.
• Squat down slowly while pushing knees out against the band.
• Keep your back flat and chest up.
• Repeat for 8–10 controlled reps.

Incorporate these exercises and drills consistently, and you’ll build the hip strength and awareness needed to improve your form, stay injury-free, and run at your best.