You might already stretch your hip flexors after a run, but do you strengthen hip flexors for running too? It’s one of the most overlooked parts of a runner’s strength routine yet these small but mighty muscles play a huge role in how you move.
Your hip flexors are a group of muscles that help lift your knee towards your chest, kick your leg forward, cross your legs, and move your leg out to the side. They also help stabilise your pelvis, which is essential for good running form and avoiding injury.
When your hip flexors are strong, they work in harmony with your glutes and core to support your stride. But if they’re weak especially if you sit a lot during the day it can lead to issues with your lower back or knees. And when your hip flexors aren’t doing their job, your quads and hamstrings are forced to pick up the slack, which can increase your risk of injury and make your running feel harder than it needs to be.
Here are four simple but effective exercises to strengthen your hip flexors and support your running:
Walking Lunges
This dynamic movement targets multiple muscle groups, including the hip flexors.
- Step forward into a lunge, tucking your pelvis under to avoid arching your lower back.
- Lower your back knee towards the ground while keeping your front knee stacked over your ankle.
- Push through your front foot to come up and step into the next lunge.
Tip: Engage your core and aim for a full range of motion with each step.
Clamshells
Clams target the hip rotators and glute medius, which support hip stability.
- Lie on your side with knees bent and feet together.
- Keeping your feet touching, lift your top knee while keeping your hips steady.
- Lower with control and repeat.
For added challenge, place a resistance band above your knees.
Seated Straight Leg Lifts
A deceptively tough move that zeroes in on your hip flexors.
- Sit tall on the floor or a mat with legs extended straight out.
- Engage your core, flex your foot, and lift one leg a few inches off the floor.
- Hold for a moment, then lower slowly.
- Keep your back upright—no leaning back! Alternate legs for reps.
Marching with Loop Band
This move adds resistance to mimic the running motion.
- Place a resistance loop band around your feet.
- Stand tall and bring one knee up towards your chest, keeping control as you lower it back down.
- Alternate legs with a marching rhythm.
- Keep your core engaged and posture strong throughout.
Consistency is key add these to your routine 2–3 times a week and you’ll soon notice a difference in your running strength, stability, and ease.
Strengthening your hip flexors might not be the flashiest part of your training, but it can make a big difference to how you feel when you run and how well your body recovers after. These small muscles work hard behind the scenes, so give them a little attention and they’ll repay you with better balance, improved posture, and a smoother stride.
If you’re already doing some strength work, brilliant try adding one or two of these into your routine. And if you’re just getting started, pick one that feels doable and begin there. Every little bit helps, and consistency really is key.