moderate
20-Minute Hip Strengthening for Runners
Strong hips are the foundation of efficient, comfortable running — this session addresses the muscles that running alone often fails to develop adequately.
20 min · Kit: Resistance band (loop), Yoga mat
The session
- 13 min: Hip circles and side-lying clam without band — warm-up
- 23×15 Banded clamshells
- 33×12 each Side-lying hip abduction with band
- 43×10 each Single-leg glute bridge
- 53×12 Banded lateral walk (10 steps each direction)
- 63×10 each Standing hip abduction (band at ankle)
- 73×10 each Hip hitch (standing on one leg, drop and raise the other hip)
- 82 min: Pigeon pose each side
Worth knowing
- Hip abductor strength (glute medius) is one of the most important factors in running mechanics
- Weak hip abductors cause the knee to cave inward with each step — a significant source of knee pain in runners
- "Hip hitch" directly targets glute medius in standing position — functional pattern
- This session is appropriate 3× per week alongside running
