Five Hip Exercises Support Stronger, More Efficient Running

Hip extension work focuses on the muscles behind the hips and upper legs, especially the glutes and hamstrings. Together, they help produce force during push-off, support hip stability, bend the knee, and reinforce the movement behind each stride.

Samantha Rothberg, a certified strength coach and triathlete, recommends five exercises that develop this posterior chain. The movements include single-leg work to address side-to-side differences, deadlift variations for strength and force, and a glute-bridge walkout that challenges the hamstrings as they lengthen while the glutes hold steady. One exercise emphasizes a controlled lowering phase, with a five-count descent.

These muscles are often overlooked while runners rely more heavily on the quadriceps and hip flexors. Strengthening the back of the body can help the lower-body muscles contribute more evenly, supporting a stride that uses less wasted effort and produces more power. The exercises are prescribed for four sets of 8 to 10 repetitions; single-sided movements use that repetition range on each side. The workout requires a kettlebell or heavy dumbbell and a barbell, although either weight can substitute for the barbell. A mat is optional, and Rothberg demonstrates the movements in a video to show form.