Runners tend to focus on their calves, quads and glutes, but the real powerhouse of efficient, injury-free running lies in the hips. Weak hips can throw everything else out of balance, leading to knee pain, lower back strain and even ankle issues. The good news? Just a few targeted exercises can build the strength and stability your hips need—without adding a lot of extra time to your training.
Bulgarian split squats
This single-leg exercise strengthens the glutes, quads and stabilizing muscles in the hips, improving power and balance. It also mimics the single-leg demand of running, making it a highly effective strength move.
Stand in front of a bench or elevated surface, and rest one foot on it, behind you.
Lower your back knee toward the ground while keeping your front knee in line with your foot.
Push through your front heel to return to standing. Aim for 8–12 reps per leg.
Beginner modification: Lower the height of the back foot or use a sturdy chair for balance.
Banded monster walks
This exercise activates the gluteus medius, a key muscle for stabilizing the hips and preventing knee collapse while running.
Place a resistance band around your ankles or just above your knees.
Stand with feet hip-width apart and knees slightly bent.
Take small steps to the side while maintaining tension in the band.
Walk 10–15 steps in one direction, then reverse.
Beginner modification: Start with a lighter resistance band or place the band above the knees for less tension.
Hip airplanes
This exercise challenges single-leg balance while strengthening deep stabilizers in the hips and core.
Stand on one leg with a slight bend in the knee.
Hinge forward at the hips while extending the other leg behind you, keeping your torso straight.
Slowly rotate your hips open, then return to neutral.
Aim for 6–10 reps per leg.
Beginner modification: Hold onto a wall or chair for support, or start with a smaller range of motion.
Adding these three exercises to your routine just a few times a week can make a big difference in stability and power. Keep the movements controlled, focus on good form, and add reps or sets as you build strength.
