Last week, we dove into the anatomy of the hips and the importance of counterbalancing the repetitive movement we do when running. (If you haven't read Part 1 of Hip Focus for Runners yet, check it out.)
This Week We Are Exploring Exercises That Help Runners Improve Hip Function.
As I mentioned in Part 1, running primarily occurs in the sagittal plane (front to back movements). Thus, it is incredibly important to create more balance in the hip joint by moving your body in ways that counterbalance your running routine. In order to avoid imbalances and injury, we need to focus on strengthening the hip joint in the lateral and transverse planes with side-to-side and rotational movements. Another important focus is on targeting smaller, deep hip stabilizing muscles in order to support the joint while in motion.
With All Of That In Mind, Here Are 5 Of My Favorite Exercises To Help Support Your Running Routine:
- Lateral Lunges
- Curtsy Lunges
- Clamshells (add a band above your knees for more resistance)
- Leg Abduction Movements (can be done standing, or side lying)
- Glute Bridge Lifts
I’ll walk you through these in the video, below.
Amanda Winkler is a yoga teacher, trainer and movement specialist. She’s worked with thousands of students from all over the world and is on a mission to empower others (especially women!) through movement.