Five Hip Flexor Exercises for Stronger Running

Hip flexors sit at the front of the hips and connect the legs with the pelvis. The iliacus and psoas major help lift the knees, move the legs ahead, and support the hip joint. For runners, stronger hip flexors can help the lower back and hamstrings avoid taking on extra work during movement.

Erica Coviello and Karina Ripps, both running coaches and personal trainers, explain that targeted strength work may help create a smoother, more efficient stride. Stronger hip flexors can also improve muscular endurance, helping runners continue longer before those muscles tire. A 2018 study of 39 recreationally trained runners linked hip-flexor and hip-extensor strength balance with running economy, while an eight-week resistance program was associated with 3.8 percent faster 40-yard sprint times and 9 percent faster shuttle runs.

The five featured exercises include moves that copy running mechanics, controlled leg lifts, dead bugs, and leg lifts performed with a captain’s chair or pull-up bar. They are presented as options for a regular strength-training routine, with an emphasis on controlled movement, balance, form, and stability. Runners who experience ongoing front-of-hip discomfort or difficulty lifting a knee near hip height may need to give these muscles closer attention. The suggested schedule is at least twice weekly, using 2–3 sets of 10–12 repetitions for each exercise.