{"id":308335,"date":"2026-01-28T17:20:11","date_gmt":"2026-01-28T17:20:11","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/308335\/"},"modified":"2026-01-28T17:20:11","modified_gmt":"2026-01-28T17:20:11","slug":"5-moves-to-strengthen-the-hips","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/308335\/","title":{"rendered":"5 Moves to Strengthen the Hips"},"content":{"rendered":"

Stiff, achy hips got you down? We\u2019ve been there. Whether you\u2019ve just come back from a running break<\/a>, are tackling new distances, or have upped your intensity<\/a>, runners of all levels experience tight hips<\/a>.<\/p>\n

Your go-to move might involve stretching<\/a> them out. And while that likely feels good, what you probably need is to strengthen the hip flexors. Just like major muscles including your glutes<\/a>, quads, and hamstrings, your hip flexors need to be strong in order to propel you forward during your miles. <\/p>\n

To find out more about the benefits of strengthening this group of muscles and the best hip flexor exercises to do, we chatted with two running coaches who double as personal trainers. With their expert-backed tips, you\u2019ll be running longer<\/a> and stronger in no time. <\/p>\n

Related StoryFirst Things First: What Are the Hip Flexors?<\/p>\n

Your hip flexors are the muscles in the front of your hips that connect your leg to your pelvis, explains Erica Coviello, C.P.T<\/a>., certified personal trainer and RRCA-certified run coach. <\/p>\n

\u201cThe major muscles runners can feel and want to strengthen are the iliacus<\/a> and the psoas<\/a> major, often referred to together as the iliopsoas,\u201d Coviello says. \u201cThey\u2019re responsible for lifting your knee, moving your leg forward, and maintaining integrity of the hip joint.\u201d<\/p>\n

The Benefits of Strengthening Your Hip Flexors as a Runner<\/p>\n

There are quite a few perks to paying attention to your hip flexors on your cross-training days<\/a>. Ahead, Coviello and Karina Ripps, C.P.T<\/a>., certified run coach and personal trainer, break them down. <\/p>\n

1. Prevent Pain and Injury<\/p>\n

Strengthening your hip flexors can reduce the strain on your lower back and hamstrings<\/a>, according to Ripps. That\u2019s because if you have weak hip flexors, you may overcompensate with your lower back or hamstrings during movement, she says. Putting too much unnecessary stress on these muscles can lead to pain and potential injury. <\/p>\n

You might need to strengthen your hip flexors if they\u2019re constantly aching in these areas after long runs<\/a> and\/or hard workouts, Coviello says. This could be a sign of injury (or pending injury), which could sideline you from your training or that big race you\u2019ve got coming up. <\/p>\n

2. Improve Running Form<\/p>\n

\u201cI like to think of our hip flexors as the secret to our stride,\u201d Ripps says. \u201cThey lift your knees and drive your legs forward. And when they\u2019re strong, you get a more efficient, smooth stride.\u201d Having proper running mechanics<\/a>\u2014like a solid knee drive\u2014can help your miles feel easier as your more powerful. And that means running with less effort. <\/p>\n

Research backs up the benefits of strengthening the hip flexors, particularly when it comes to an efficient stride. A study published in PeerJ<\/a> in 2018, involving 39 recreationally-trained runners, examined the relationship between the energy cost of running and the balance between hip flexor and hip extensor strength (among other strength variables). Based on the findings, the researchers suggested runners should implement hip flexor-strengthening exercises into their programs to improve that strength balance and therefore, increase running economy<\/a>. <\/p>\n

Related Story3. Support in Running Faster and Longer<\/p>\n

Making time to regularly strengthen the hip flexors improves their muscular endurance. The more muscular endurance<\/a> your hip flexors have, the longer you can run without tiring them out, Coviello says. <\/p>\n

FYI: Muscular endurance is the ability to work your muscles over long periods of time. When your muscles can tolerate working harder for longer durations, you\u2019ll see your running pace<\/a> and distance improve, not to mention you\u2019ll feel better when clocking miles. <\/p>\n

A study published in the Journal of Strength and Conditioning Research<\/a> back in 2005 pointed out the specific speed gains runners can get from building hip-flexor strength: Participants who completed a hip-flexion resistance program over an eight-week period decreased their 40-yard sprint times by 3.8 percent and their shuttle run times by 9 percent. <\/p>\n

How to Tell If Your Hip Flexors Are Weak<\/p>\n

If you notice persistent discomfort or tightness in the front of your hips, that\u2019s could signal you have weak hip flexors<\/a>. \u201cMany runners are inclined to think they\u2019re just tight and try stretching them, but when your hip flexors hurt, it can be because they lack strength and are suffering from the fatigue<\/a> of being overworked,\u201d Coviello says. <\/p>\n

Additionally, if you\u2019re struggling to lift your knees to hip height during your runs, that\u2019s another indication you need to build more strength in these muscles, according to Ripps. You can measure this by stopping during a run (or while warming up beforehand) and lifting one knee at a time, aiming for your knee reach just above your hip, Ripps says. \u201cIf you can\u2019t get close to this height or you feel your body compensating\u2014like leaning backward or hitching your hips\u2014it\u2019s a sign that your hip flexors may need some attention.\u201d <\/p>\n

Ripps suggests doing simple self-checks, like high knee marches, which can reveal if your hip flexors are doing their part in lifting your knees effectively. \u201cDuring high knee marches, you want to feel the hip flexor engage as you drive your knee up,\u201d she says. <\/p>\n

The Thomas Test<\/a> is another great way to check for tightness in the hip flexors, according to Ripps. It involves lying on your back at the edge of a table (or bench), pulling one knee toward your chest while letting the other leg hang off the side. If your hanging leg rises above the level of the table or if it feels difficult to keep it flat, this indicates some tightness in the hip flexors, she says. <\/p>\n

\u201cIt\u2019s a good test because it isolates the hip flexor muscles and allows you to check if they\u2019re restricting full range of motion,\u201d Ripps says. \u201cTightness here can lead to discomfort while running, so it\u2019s a great indicator that stretching<\/a> and strengthening these muscles is necessary.\u201d<\/p>\n

If you pass the Thomas Test, but still feel aches, then you\u2019ll want to focus on strengthening over stretching. And that\u2019s where the below exercises come into play. <\/p>\n

Related Story5 Hip Flexor Exercises to Build Strength<\/p>\n

How to use this list: <\/strong>Ready to add hip flexor exercises into your strength-training routine<\/a>? Here are our experts\u2019 five favorite options. Aim to do these at least twice a week. Go for 2-3 sets of 10-12 reps of each move. <\/p>\n

1. Banded Knee Drive\"resistance<\/p>\n

Samantha Rothberg<\/p>\n

Why it works: <\/strong>This exercise mimics the natural running motion, so it\u2019s super effective for adding power and balance<\/a> to your stride, according to Ripps. <\/p>\n

How to do it: <\/strong><\/p>\n

    \n
  1. Stand with feet hip-width apart and hands on hips. <\/li>\n
  2. Place a mini band around both feet. <\/li>\n
  3. Drive right knee up toward chest, then slowly lower right leg back to the floor. <\/li>\n
  4. Drive left knee up toward chest, then slowly lower right leg back to the floor. <\/li>\n
  5. Continue alternating for all reps. <\/li>\n<\/ol>\n

    2. Lying Leg Lift\"lying<\/p>\n

    Julia Hembree Smith<\/p>\n

    Why it works: <\/strong>Lying on your back and slowly lifting your legs focuses directly on the hip flexors.\u201cIt\u2019s a straightforward exercise that\u2019s all about form and control,\u201d says Ripps. The control element is key: Make sure to move slowly through this move.<\/p>\n

    How to do it:<\/strong><\/p>\n

      \n
    1. Lie faceup on the floor with legs out straight, arms down by sides. (For more support, move hands under low back, palms facing the floor.) <\/li>\n
    2. Keeping legs together, raise legs straight up toward the ceiling so that they\u2019re perpendicular to the floor. <\/li>\n
    3. Slowly lower legs back down until they\u2019re hovering a few inches off the floor. Keep back against the floor; avoid arching.<\/li>\n
    4. Repeat.<\/li>\n<\/ol>\n

      3. Dead Bug\"how<\/p>\n

      Trevor Raab<\/p>\n

      Why it works: <\/strong>Dead bugs<\/a> are a simple floor exercise that works your hip flexor muscles, according to Coviello, along with other core muscles<\/a>. Because it requires no equipment, you can do it anywhere. <\/p>\n

      How to do it:<\/strong><\/p>\n

        \n
      1. Lie faceup, both legs lifted, knees bent 90 degrees and placed directly over hips.<\/li>\n
      2. Extend both arms straight up, hands in line with shoulders. This is the starting position.<\/li>\n
      3. Extend left leg straight out, lowering it toward the floor. Simultaneously extend right arm overhead, also lowering it toward the floor. <\/li>\n
      4. Pause, then return to starting position.<\/li>\n
      5. Repeat on opposite side. <\/li>\n
      6. Continue alternating. <\/li>\n<\/ol>\n

        4. Hanging Leg Raise\"beautiful<\/p>\n

        freemixer\/\/Getty Images<\/p>\n

        Why it works: <\/strong>Whether using a captain\u2019s chair or a pull-up bar, \u201cthis move hones in on your hip flexors by challenging you to lift your legs with control,\u201d Ripps says. \u201cIt\u2019s brilliant for building both strength and stability.\u201d To up the challenge, keep legs straight.<\/p>\n

        How to do it:<\/strong><\/p>\n

          \n
        1. Reach overhead and grasp a bar with an overhand grip (palms facing away from you).<\/li>\n
        2. Straighten arms and hang from the bar. <\/li>\n
        3. Brace core and lift bent knees in front of you to approximately the height of hips. Keep torso still and avoid swinging. <\/li>\n
        4. Slowly lower knees, straightening legs. <\/li>\n
        5. Repeat.<\/li>\n<\/ol>\n

          5. Step-Up\"strength<\/p>\n

          Joshua Simpson<\/p>\n

          Why it works: <\/strong>Similar to standing high-knee marches, step-ups use a similar motion, but punch them up by adding elevation, Coviello says. <\/p>\n

          How to do it: <\/strong><\/p>\n

            \n
          1. Stand with feet hip-width apart and hands on hips in front of a step, bench, or box.<\/li>\n
          2. Place right foot up on the step, bench, or box so that right knee is bent about 90 degrees. This is the starting position.<\/li>\n
          3. Press through right foot and drive body up until right leg is straight. Bring left foot up onto the bench to meet right foot.<\/li>\n
          4. Lower left foot back to the floor and return to the starting position. <\/li>\n
          5. Repeat all reps on one leg. <\/li>\n
          6. Then switch sides.<\/li>\n<\/ol>\n

            Become A Stronger Runner With These Exclusive Training Programs\"Chevron\"Chevron\"Headshot<\/p>\n

            Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She’s a graduate of Ithaca College. You can find her work here on Women’s Health, and in many other publications including PS, SELF, Well+Good, Runner\u2019s World, Outside RUN, Peloton, Men\u2019s Fitness, and more.<\/p>\n","protected":false},"excerpt":{"rendered":"Stiff, achy hips got you down? We\u2019ve been there. Whether you\u2019ve just come back from a running break,…\n","protected":false},"author":2,"featured_media":308336,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[278],"tags":[5780,2015,18,525,135,19,17,13960],"class_list":{"0":"post-308335","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-carousel","9":"tag-core","10":"tag-eire","11":"tag-fitness","12":"tag-health","13":"tag-ie","14":"tag-ireland","15":"tag-service"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/308335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=308335"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/308335\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/308336"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=308335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=308335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=308335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}