Hip Flexor Strengthening Exercises for Runners

While hip flexor stretching often gets all the attention, hip flexor strengthening is equally important for runners. The hip flexors, particularly the iliopsoas, play a critical role in the running gait cycle by driving the knee upward and forward during the swing phase.

The Role of Hip Flexors in Running

During running, the hip flexors work to accelerate the thigh forward after toe-off and to lift the knee during the swing phase. Strong hip flexors contribute to a powerful knee drive, which is especially important for hill running and sprinting. Weakness in the hip flexors can lead to a shuffling gait with reduced knee lift and stride length.

Effective Hip Flexor Exercises

Strengthening the hip flexors requires exercises that challenge the muscles through their full range of motion. The following exercises target the iliopsoas and rectus femoris in ways that are directly applicable to running mechanics.

Exercise Programme

• Standing knee drives: lift one knee towards your chest against the resistance of a band, 3 sets of 12 each side
• Supine leg raises: lie on your back and slowly raise one straight leg to 90 degrees, 3 sets of 10 each side
• Seated march: sit on the edge of a chair and march your knees alternately, adding ankle weights for resistance
• Mountain climbers (slow and controlled): focus on driving the knee fully forward in a plank position
• Hanging knee raises: for advanced athletes, hang from a bar and raise the knees to hip height

Balance your hip flexor strengthening with hip flexor stretching and glute activation work. This ensures that all the muscles around the hip work in harmony, supporting efficient and injury-free running.