| Article written on March 15th, 2016 at 8:18pm | Follow Garrett on Facebook, Twitter, and Instagram |
When it comes to maximizing running performance, the hip joint can be ranked as a top priority. Not only do we want ample mobility, but strength and power are also a must. The posterior chain is a powerhouse in terms of propulsion, injury prevention, and performance. This includes the lower back, gluteals, and hamstrings, which all contribute to hip function.
From a functional training standpoint, I still see too many people “strengthening” the hip with rehabilitation exercises, such as straight leg raises, claim shells, etc. These indeed strengthen the hip, but have limited carryover to better movement. Runners can still incorporate these within their routine, but a more functional approach will yield the desired results not delivered with isolated training.
In the following, I will provide 5 of my go-to, hip strengthening exercises for runners. They all have an emphasis on posterior chain strength and will improve running speed, while reducing the likelihood of injury at the hamstring, hip, and lower back.
Exercise #1: Cook Hip Lift
Exercise #2: Romanian Deadlift
Exercise #3: Single Leg Romanian Deadlift
Exercise #4: Vertical Jump & Stick
Exercise #5: Power Step Ups
The previously mentioned exercises are listed in a progression from easiest to most challenging. As with all progressions, we must respect the process. It’s not about completing the hardest exercise possible, but teaching your body how to properly perform a movement before moving on. Typically this takes 4-6 weeks per movement.
I hope you enjoyed this post and will take initiative to add the hip strengthening exercises into your routine. If you have any questions or concerns, please feel free to contact me. Also, if you know of someone who can benefit from this post, please share it. Sharing it caring!
By: Garrett McLaughlin, MS, ATC, CSCS, ART