My Hip & Glute Exercise Routine to Prevent Running Injuries
Weak hips and glutes are a leading cause of many running injuries. But they don’t have to be if you commit to doing regular hip and glute strengthening exercises to prevent muscle imbalances.
When I started experiencing a minor case of plantar fasciitis, I began an arsenal of strategies to help combat the discomfort – stretching, icing, foam rolling, taping, limited running, rest and sports massage. But being diligent about strengthening the areas where weaknesses are occurring is what will really help us treat, and more importantly, prevent common running injuries like plantar fasciitis, IT band syndrome, runner’s knee and other common overuse injuries from happening in the first place.
Below are the 10 hip and glute exercises I’ve been doing daily to rehab my foot and get stronger. In the video below, I show you how to complete each exercise.
Here is a helpful reminder you can print and keep handy as you do my daily routine of 10 hip and glute exercises to prevent running injuries.
Do you currently do any of these hip and glute exercises to prevent running injuries? What additional strength training workouts do you do to run injury-free and strong?
Comments
Yes i do several of them after realizing my IT band, hip /backpain were all originating from weak gluteus medium and hips. Once i stated doing hip hikes, clamshells, etc, my pain went away substantially.
I have a really weak hip flexor and it’s been causing all sorts of issues lately, so I’ve been doing lots of stretching for it to help correct the imbalance! Thanks for the exercises, I’ll take any extra that I can get! 🙂
My right hip flexor has caused me some minor pains for years so I’m always looking for exercises that might help it. Thanks!
Bridges, lunges, and leg raises are my favorites for building hip and glute strength. Great workout – thanks for sharing!
Stretching was the most important thing I did while suffering with PF. Just make sure to keep doing them after the pain goes away otherwise it will come right back!
Yes! I do pretty much all of these too because hip and glute strength/stability is definitely something I need to work on! But can I tell you how much I dislike lateral walks with the band?? Great post and I hope your PF is getting better.
I am the worst when it comes to strength training! This is my goal during the cold winter months, to get consistent strength training in.
I had problems with my hamstrings (yes, the pain in the butt….) I stretched and stretched and it didn’t help.
Your book recommendation “Runnind Strong” was the rescue. Now I’m without pain. Always happy for new, fresh “butt ideas”, thank you for your exercises, Jesica!
Glad you love Running Strong as much as I do. Dr. Metzl is also so responsive and awesome on Instagram and social media.
oooh, these are all so good!!! I had to spend a lot of time doing hip and glute exercises last year when my back got all wacky! Hope the plantar fasciitis is fading away!
yes! these! coach had me do these all year and they really helped. I also have stuck with cross training at flybarre, trx, yoga, and stellar bodies.
I’ve been trying to do this routine at least every other day. I miss all our awesome Atlanta classes! We just don’t have access to all the great places we do in ATL. I need to plan a trip to come up for a visit. Miss you.
Good stuff Jes! I’m focusing on strengthening for the next few months and I learned two new moves here – kick backs and standing skaters with the band. Love it! Thank you and great video!
[…] This will be a focus of mine until the new year. I’m aiming going to get 2-3 days in a week to keep my glutes, abs, hips and hammys strong like bull and ready for action. Did I mention I pretty much hate strength training? I find it fantastically boring (says the long distance runner) and I loathe coming up with my own routines…which is why I love this one from Jesica at runladylike: […]
LOVE these! I’ve been doing core strength training for a the past month since my peroneal tendonitis injury. I’m adding some of yours though! Thank you.
These are great! Thank you so much. I’m bookmarking so I don’t forget:)