The hip is a ball and socket joint, which allows for greater degree of freedom to move. With this increased range of motion, oftentimes stability can be lacking in athletes. These four drills can be performed in any workout to strengthen the hip complex from a multitude of angles. Developing stronger hips will help improve running performance and reduce risk of running related injuries.
1.Single Leg Glute Bridge
-This is a great warm up drill to prime the hips for exercise. Push through the foot and drive the hips into a "bridge" position. While performing, try to maintain a level pelvis as sometimes with weakness you will notice one side begin to drop. This can be progressed by elevating the foot on a box or step.
2.Captain Morgans + Swiss Ball
-This might not look like much, but will humble any runner after about 15-20 reps. This drill actually targets both hips but in different ways. The standing leg is having to stabilize the pelvis whie the opposite leg is driving pressure into the swiss ball.
3.Bulgarian Split Squat
-This drills is effienct at loading through the hip, knee and ankle. Progressions can be made by holding a weight in front as pictured below, or using a kettlebell by the outside to change the load.
4.Single Leg RDL
-This drill focuses on glute and hamstring control while also incorporating some dynamic unilateral balance. To challenge yourself, you can perform on either a foam pad or BOSU for uneven surfaces. Use a mirror for visual feedback to keep good hip and spine alignment before adding weight.
Incorporating these four drills into your routine can target specific areas of the hip complex. The hips are the driving force and power generators during running or sprinting which is a main reason to strengthen the muscles in this area. As mentioned earlier, perform without weight to emphasize form and technique, then gradually increase load for a challenge.
Now go break a sweat!
Nick Boles PT, DPT
Running Rehab Specialist
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