The Most Neglected Body Part of Your Running Routine: The Hips
Discover 10 exercises to make sure you’ll go the distance with your running routine. Add resistance with stretchy bands or ankle weights for an extra challenge!
Jeremy Singh
Overweight Dad turned 6-time ultramarathoner. Building my brand to help you run farther (and feel better) than you ever did before. Running and strength guide.
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The most neglected body part of your running routine:
— Jeremy Singh (@singhcredible) April 15, 2023
The hips.
Here’re 10 exercises to make sure you’ll go the distance (running or otherwise 😉): pic.twitter.com/8Zr62x8cpn -
🔷 High Knees
— Jeremy Singh (@singhcredible) April 15, 2023
• March in place
• Raise one knee at a time
• Add resistance with stretchy band or ankle weight pic.twitter.com/1dzOKFp5rx -
🔷 Hip Openers (Abduction)
— Jeremy Singh (@singhcredible) April 15, 2023
• Lift one of your knees up
• Rotate your knee outward (opening the hip) pic.twitter.com/UJH1lR6XB2 -
🔷 Hip Closers (Adduction)
— Jeremy Singh (@singhcredible) April 15, 2023
• Lift one of your knees up to the side
• Rotate your knee inward (closing the hip) pic.twitter.com/5oSQPkdBW7 -
🔷 Monster Walk
— Jeremy Singh (@singhcredible) April 15, 2023
• Place a band around your ankles (or feet)
• Step one leg sideways, stretching band
• Bring other leg back (in control)
• Reverse directions pic.twitter.com/qvVi949eiH -
🔷 Hip Hikes
— Jeremy Singh (@singhcredible) April 15, 2023
• Stand on one leg
• Hold onto something to balance
• Movement is at your standing hip
• Your floating leg moves up and down
• Should feel effort at the front of your hip pic.twitter.com/lRVYr3IOSx -
🔷 Bridge
— Jeremy Singh (@singhcredible) April 15, 2023
• Lie on your back, knees bent
• Keep your feet flat on the floor
• Raise your hips up off the ground
• At the top keep your body straight
• Perform on a single leg to increase the difficulty pic.twitter.com/mKP74WpdgR -
🔷 ATG Split Squat
— Jeremy Singh (@singhcredible) April 15, 2023
• Lunge into a deep squat
• Push your knee forward over toes
• Hold for a few seconds pic.twitter.com/wwjXhB1tlR -
🔷 Clam Shells (Banded)
— Jeremy Singh (@singhcredible) April 15, 2023
• Lie on your side with knees bent
• Band around legs above your knee
• Rotate the top knee up and outward pic.twitter.com/WxT77SCPoZ -
🔷 Adductor Ball Squeeze
— Jeremy Singh (@singhcredible) April 15, 2023
• Use a ball, pillow or rolled-up towel
• Lie on your back with knees bent 90°
• Squeeze your knees and hold 5-10 seconds pic.twitter.com/rJrX67ybKv -
🔷 Hip Abduction
— Jeremy Singh (@singhcredible) April 15, 2023
• Balance on one leg (use support if needed)
• Kick out floating leg, hinging at the hip pic.twitter.com/OkHUzRQRPb -
That's it! Thanks for reading my thread.
— Jeremy Singh (@singhcredible) April 15, 2023
Target each exercise 1-3x/week, 1-3 sets of 5-30 reps
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it. -
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— Jeremy Singh (@singhcredible) April 15, 2023
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