Learn how six different hip movements can help runners develop strength and movement control, support their running routine, and build a more balanced strength training program.
Why Hip Strength Matters for Runners
Running involves repeated movements of the hips, knees, and ankles with every stride. Your hips help control leg movement, support pelvic stability, and contribute to how your body moves through each step.
For runners, strength training can be a useful part of maintaining physical capacity and preparing for the demands of running. Rather than focusing on only one direction of movement, training different hip movements can help develop strength across a wider range of positions.
Six movements worth incorporating into a runner's strength training routine include hip flexion, hip extension, hip abduction, hip adduction, external rotation, and internal rotation.
Each movement serves a different function, and training them can help build a more comprehensive approach to hip strength.
Hip Flexion: Strengthen the Muscles That Lift Your Knee
Hip flexion involves bringing your thigh forward toward your torso. This movement occurs during the running stride as your leg moves forward for the next step.
Strengthening the muscles involved in hip flexion can help develop the strength needed to lift your knee and control forward leg movement.
Hip flexion exercises may be included in a runner's strength routine to target the muscles responsible for this movement. The appropriate exercise and resistance will depend on your current strength and training needs.
Hip Extension: Build Strength for Hip Drive
Hip extension involves moving your leg backward relative to your pelvis. Several muscles contribute to this movement, including the gluteal muscles.
During running, hip extension is part of the coordinated movement that helps you progress through each stride.
Strengthening the muscles involved in hip extension can support your ability to produce force and control movement around the hip. Exercises should be selected according to your current ability and progressed gradually as your strength improves.
Hip Abduction: Strengthen Your Outer Hip Muscles
Hip abduction means moving your leg away from the midline of your body.
The muscles responsible for this movement, particularly the gluteus medius and gluteus minimus, contribute to controlling the position of the pelvis and thigh during single-leg activities.
Because running involves repeatedly supporting your body on one leg at a time, hip abductor strength is one area runners may include in their strength training programs.
The goal is to develop strength and control that complement the demands of your running routine.
Hip Adduction: Build Inner Thigh Strength
Hip adduction involves bringing your leg toward the midline of your body. The inner thigh muscles, known as the hip adductors, contribute to this movement.
These muscles also help control the position of the thigh and contribute to overall hip function.
Including hip adduction exercises can help develop strength in an area that may receive less attention in some general strength routines. Training should be appropriate for your current capacity, especially if you have a history of groin or inner thigh discomfort.
External Rotation: Strengthen Hip Rotation Control
Hip external rotation involves rotating your thigh outward at the hip joint.
Several muscles contribute to external rotation, including the gluteal muscles and deeper hip rotators. These muscles help control rotational movement around the hip.
Training external rotation can be part of a balanced hip-strengthening routine, particularly when the goal is to develop strength across different directions of movement.
The focus should be on controlled movement and an appropriate range rather than forcing the hip into an uncomfortable position.
Internal Rotation: Develop Strength Through Hip Rotation
Hip internal rotation involves rotating your thigh inward at the hip joint.
Like external rotation, internal rotation is part of the hip's normal range of movement. Training this movement can help develop strength and control in a direction that is sometimes overlooked in general strength training.
The amount of resistance and range of motion should be appropriate for your individual mobility, strength, and comfort.
Both internal and external rotation exercises can contribute to a more comprehensive approach to hip training when selected appropriately.
How to Include These Six Exercises in Your Running Routine
Training different hip movements can help you build a more balanced strength program. However, these six movements do not need to be trained with the same resistance, volume, or frequency.
When planning your routine, consider factors such as:
Start with a manageable level of resistance and focus on controlled technique. Increase the challenge gradually as your strength and tolerance improve.
Strength training should complement your running schedule rather than leave you consistently too fatigued to complete your planned runs.
Do Stronger Hips Prevent Running Injuries?
Hip strengthening can be one component of a runner's overall training program, but no single exercise or muscle group can guarantee injury prevention.
Running-related pain can have several contributing factors, including training load, recovery, previous injuries, strength, and individual biomechanics.
A balanced approach may include progressive strength training, appropriate running progression, adequate recovery, and attention to symptoms that develop during or after exercise.
If you experience persistent hip, knee, or groin pain, a healthcare professional can assess your symptoms and help determine which exercises and modifications may be appropriate.
Need Help Building a Running Strength Routine?
If you're working toward a running goal and want guidance on improving hip strength, movement control, or exercise progression, a physiotherapy assessment can help identify your individual needs.
At Pain Free Health Clinic, care can be tailored to your symptoms, movement assessment, training demands, and recovery goals.
📍 Richmond
📍 Ladner
📍 Surrey
📍 Langley
Watch the Video
Watch our video demonstrating six hip movements runners can incorporate into a strength training routine: hip flexion, hip extension, hip abduction, hip adduction, external rotation, and internal rotation.
Learn More About Running, Strength, and Movement
Follow Pain Free Health Clinic on YouTube, Instagram, Facebook, and TikTok for more educational content on hip strengthening exercises, running strength, hip mobility, running performance, physiotherapy, and movement health.
