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If you want to strengthen your hip flexors for running, you’ve come to the right place. Today, we’re going to show you two workouts to strengthen your hip flexors for running.
Your hip flexors play an important role in running. For instance, when you’re flexing your thigh to move forward, you’re using your hip flexor muscles.
So, having weak hip flexors can negatively affect your running performance, such as making you run slower. Besides that, it could also cause lower leg running injuries.
Now, the two workouts that we’re about to show you are by Kinesiologist and Injury Specialist Rick Kaselj, M.S. He’s also the creator of the Unlock Your Hip Flexors program.
The first workout consists of 5 exercises. They include: (1) Single-leg glute bridge; (2) Donkey kicks; (3) Single-leg hip abduction; (4) Single-leg deadlift; (5) Split lunge.
This workout does not require any equipment. However, it’s better if you use weights, such as dumbbells, in exercises 4 and 5.
You should do each exercise for 1 set of 5 reps on each side. You can see the detailed instructions for this workout in the video below:
The second workout is similar to the first one, with slight differences. For example, the first exercise in both workouts is the single-leg glute bridge, but they are done in a slightly different way.
In the first workout, you straighten your leg first, then lift your hips. In the second workout, you lift your hips first, then straighten your leg.
The second exercise, i.e. the donkey kicks, is also done a little differently. In the first workout, you extend your leg back without bending your knee. In the second workout, you lift your leg with your knee bent.
The fourth exercise in both workouts is completely different. In the first workout, it’s the single-leg deadlift. In the second workout, it’s the bird dogs.
There’s a total of 5 exercises in the second workout. They include: (1) Single-leg glute bridge; (2) Donkey kicks; (3) Side-lying hip abduction; (4) Bird dogs; (5) Lunge to knee driver.
Each exercise should be done for 1 set of 5 reps. You can see the detailed instructions for this workout in the video below:
If you’re a runner or run regularly, you need strong hip flexors to support your running activity. So, try those two workouts, and do hip flexor exercises for running regularly.
Now, before we end this article, we would like to mention another hip flexor problem that is common in runners, i.e. the problem of tight hip flexors.
Just like weak hip flexors, having tight hip flexors could also affect your running performance. Not to mention, it can also cause other health problems, such as joint and back pain.
So, if you have tight hip flexors, check out Rick Kaselj’s Unlock Your Hip Flexors program. It consists of stretches and exercises put together in a certain order to loosen up your tight hip flexors.