Running can be enjoyable, but tight hips can become problematic. Stretching hip flexors is one way to relieve tension, but strengthening exercises are better at building capacity and preventing future tightness or injury.
Add these hip flexor exercises to your strength training sessions for better firing of your iliopsoas muscles.
Stretches
Stretching is the cornerstone of any effective exercise regimen, but for runners it’s especially crucial. Integrating flexibility exercises into your training helps increase efficiency while decreasing pain levels during running sessions. Hip flexor stretches can be added as both warm-up and cool-down routines or used alone as stand-in exercises; for assistance if unsure, consult a physical therapist or coach.
One effective way to increase hip flexor flexibility is through standing stretches. These exercises are fantastic at warming up the body for running while simultaneously alleviating lower back and knee pain, working both the iliopsoas and rectus femoris muscles in one exercise, which increases stride length while decreasing running injuries through improved hip mechanics. Stand with feet hip-width apart and lean forward slightly as you extend arms across chest or in front of body for 15 seconds or more before repeating this sequence.
Another effective hip flexor stretch involves lying on your back and hugging both knees toward your chest. Extending one leg out in front, so it is parallel with another bent knee, tighten your abdominal muscles and pull your torso up towards it until a stretch in both your hip flexors and thigh muscles is felt – holding for 30 seconds on each side before switching them over!
Running requires runners to participate in strength-training exercises to build muscle size and improve running form. Some exercises, particularly those targeting hip flexors and increasing glute power, such as box jumps or banded marches may specifically target hip flexors.
Include these exercises into your training program depending on the activity you are engaging in, e.g. box jumps and marching drills can serve as warm-up before running or as part of strength-training day’s circuit session targeting glutes, quadriceps, calves and hamstrings.
Sprinters must quickly transfer power from legs to arms, and hip flexors play an integral part in this. Sprinters’ hip flexors work harder during the swing phase of gait cycle than slower runners do; therefore it is crucial for these muscles to remain both strong and flexible.
Strengthening
Strengthening hip region muscles and working on flexibility are central components of running biomechanics, and strengthening and stretching them will help increase efficiency while decreasing injury risks. Furthermore, a powerful hip flexor may assist knees in remaining in proper alignment during push-off phases of strides.
Hip flexor muscles are relatively small, making it essential to regularly strengthen and stretch them for maximum effect. Exercise such as lunges, single-leg glute bridges and clamshells can help strengthen these muscles without overstretching joints.
Lunge exercises can help strengthen quads, hamstrings and calves while stretching hip flexors. Start by standing with feet hip-width apart before lowering into a lunge position by bending both knees – holding this position for several breaths and then returning back up. Repeat 10-30 times on each leg.
Running can help runners strengthen the hip flexors through performing a variation of a single-leg bridge exercise. Following the same basic setup as an ordinary bridge, place both hands on the floor for support while keeping chest lifted while upper body descends toward ground; when time comes to complete bridge lift bent leg off ground before repeating.
This exercise may seem simple, but it is an effective way to assess hip flexor strength. Simply lie on your back with legs off a table or bed edge and grab one knee with both hands. Try lifting it past your body without using extra muscle power; otherwise it indicates weak hip flexors.
Maintaining strong hip flexors and other supporting muscles is crucial in protecting against injuries in your lower back and knees, and should form part of a regular workout regime – either warm-up exercises or strength training circuits on strength training days. If you need guidance with adding hip-flexor strengthening exercises into your routine, consult with a physical therapist or other trained professional who can show you which movements to include as part of an overall strengthening routine. Once you know which ones to incorporate into your workouts, add them as warm-up warm-up exercises or circuit training days where possible as part of a strength training day workout plan or warm-up warm-up /warm-up/circuit day workout program!
Combination Exercises
Add both stretching and strengthening exercises to your routine for optimal hip flexor health. Stretches will help lengthen muscles while strength training exercises add strength and improve function. Loaded exercises also increase iliopsoas’ endurance over mileage, decreasing tightness or injury in future years.
Psoas March is one of the best loaded hip flexor exercises for runners, offering an alternative approach to High Knees by moving legs forward while keeping your torso upright instead of into a lunge position. This forces deep hip flexor (psoas) muscles to work harder, improving your running posture as a result and is an ideal drill to perform during warm-up prior to hitting the road.
Knee Drive with Resistance. This exercise can be completed on a stability ball, bench or Bosu and should involve standing with feet hip-width apart and bending one leg slightly at the knee, keeping your chest up and core engaged while hinge at hips until your torso almost parallel to floor before driving right foot backward to return to starting position – this will challenge hip flexors while engaging ab muscles that support trunk stability – then repeat for 8-10 reps on both sides before switching legs.
Add resistance bands or ankle weights for added challenge with knee drive with resistance exercises to strengthen hip flexors and balance, helping reduce injury risks associated with running. This will also strengthen core muscle groups.
Lunges are an effective exercise to strengthen and stretch hip flexors, quadriceps and glutes as well as challenge the rectus femoris in your thigh when performed correctly. They’re great additions to strength training or as bridge between sets of heavier weighted movements like deadlifts and overhead presses.
Cross-Training
Hip strength is integral to good running form and being able to absorb force during the swing phase of your stride. Weak hip muscles may lead to poor running biomechanics and increased injury risks such as Iliotibial Band Syndrome (IT band). Strong and well-balanced hip muscles support the Iliopsoas muscle while complementing glutes, quadriceps and adductor leg muscles.
Adopting these exercises into your weekly routine is one of the best ways to keep hip flexors flexible and enhance running performance. Their combination of stretching and strengthening will allow your hip flexors to become more tolerant to running mileage without overworking muscles, helping you run faster without incurring unnecessary muscle injuries.
As your training advances, the volume and intensity of your strength work should increase accordingly. To do this safely, consult a professional coach to recommend an effective strength-training program tailored specifically for your level of fitness and goals.
As part of any strength training plan, it’s essential that your workout incorporate various movements that engage all of the relevant hip, gluteal, and core muscles. For example, adding squats and deadlifts into a treadmill workout, lunge routine or workout with free weights can bring much-needed balance and variety.
Side-stepping is another effective hip-strengthening exercise that draws upon elements from running. To perform it properly, start by standing with one leg in front of the other while keeping your back straight; bend each knee until they reach parallel with the floor while slowly raising both hips off of the ground until your abdominal muscles join forces to stabilize your trunk as you lift off of it all together.
If you’re new to strength training or running, starting off with this loaded exercise is an effective way to prepare the iliopsoas muscle for running. Loaded exercises strengthen this muscle so it can handle more mileage while decreasing risk of hip flexor tightness or injury later. When hip flexors tighten excessively, other muscle groups must compensate and take on additional workload – potentially leading to overuse or injury of other areas of the body.
