Hip Strength for Runners-Core Physical Therapy

Why Runners Should Strengthen Their Hips

If you’re a runner, strong hips are one of your best tools for staying healthy and running efficiently. The gluteus medius is a powerful muscle on the side of your hip. It helps control how your pelvis and leg move with every step and provides stability for your hips.

Here are three simple, research-backed reasons runners should make hip strengthening part of their weekly routine.

1. Better Hip Stability

The glute med keeps your pelvis level when your foot hits the ground. If it’s not doing its job, the pelvis can “drop” on one side, which leads to extra stress on the knee, shin, and foot.

Studies in runners show that improving hip abductor strength reduces pelvic drop and helps clean up running mechanics — especially in runners dealing with knee pain or shin splints.

2. Lower Risk of Common Running Injuries

A lot of familiar running injuries — IT band syndrome, knee pain, and shin splints — are linked to poor hip control. Runners with these issues often have weaker hip abductors on the injured side.

By strengthening your hips, you help reduce some of the excessive loading that contributes to these injuries.

3. Smoother, More Efficient Running

Your hips work hard every single stride. When they’re strong, your pelvis stays level and you absorb impact more efficiently.

Some studies even show that adding hip strengthening to a runner’s routine improves running mechanics and reduces pain — especially when paired with simple running form cues or drills.

3 Runner-Focused Hip Exercises

These exercises build strength and stability.

1. Side Plank

A top-tier exercise for runners because it trains your lateral core and hip stabilizers — both key for keeping the pelvis steady during single-leg stance.

How to do it:
Lie on your side with your elbow under your shoulder. Legs straight. Lift your hips off the ground, making a straight line from shoulders to feet.
Want more challenge? Lift the top leg slightly while holding the plank.

Do:

Hold 20–30 seconds each side
Repeat 2–3 rounds
Progress by increasing hold time or adding a leg lift

2. Standing Clamshell (With Band Above Knees)

This variation is great for runners because it trains hip rotation control while standing, which is how your hip has to work when you run.

How to do it:
Stand tall with a mini-band around your knees. Shift your weight onto one leg with a soft knee bend. Gently rotate the opposite knee outward like a clamshell.
Focus on keeping your hips level and steady — the standing leg should be working too.

Do: