Weak hips, hamstrings and glutes result in problems all the way down the leg, from ornery piriformis, ITB, knee issues and more. As runners we tend to overwork certain muscles while neglecting others. That’s why it’s important to include strengthening moves in your fitness routine.
There are a variety of things you can do at the gym, like adductor, abductor machines, hamstring curls, dead lifts, etc. but I’m going to focus on things that can be done conveniently at home, with minimal equipment.
My weapons in the war against weak hips:
More exercises but sorry no pics as it was past my photo crew’s bedtime.
Walking lunges are always good, challenge yourself by holding a weight in each hand.
Step up and lunge is a great compound move. Step up on a Bosu trainer for an extra balance challenge. Add hand weights and do a bicep curl when you lunge.
I do some or all of these after a run or as part of my corework. Sometimes I also mix them in between intervals of walking or running incline on the mill.
I follow these up with pigeon pose.
