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!
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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. -
If you want to crush your running goals and get in the best mental and physical shape of your life, The Next Level is for you:
— Jeremy Singh (@singhcredible) April 15, 2023
• Goal setting
• Training protocols
• Habit development
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