Q&A with Coach #20: How to strengthen the hip flexors and glutes - StrengthRunning

Intro: This is a quick summary of “Q&A with Coach #20: How to strengthen the hip flexors and glutes” from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Focus on routine‑based strength work rather than isolated exercises.
• Two runner‑specific routines are highlighted: the ITB rehab routine and the standard core routine (a six‑move core circuit).
• Hip flexors are often tight from prolonged sitting; combat this with frequent stand‑up breaks, foam‑rolling, and targeted mobility work.
• Include ankle mobility drills to support overall lower‑leg function and prevent post‑injury restrictions.

Workout Example: Run‑Specific Hip/Glute Routine (2× per week)

1. Squat or pistol squat – 2 × 10 reps each leg
2. Lunge or walking lunge – 2 × 12 reps each leg
3. Hip thrust or glute bridge – 3 × 15 reps
4. Donkey kick / fire‑hydrant – 3 × 12 reps each side
5. Core circuit (6 moves) – plank 30 s, side‑plank 30 s each side, dead‑bug 10 reps, bird‑dog 10 reps, Russian twist 20 reps, glute march 20 reps; repeat 2 rounds.

Add foam‑roll hip flexor/quads (1 min) and ankle rotations + eccentric heel drops (2 × 15 reps) after the routine.

Closing Note: Try this routine this week, adjust the rep scheme to match your current fitness, and log your sessions in the Pacing app. You’ll feel stronger, more efficient, and ready for faster runs—so get moving and own your next run!

References

• Q&A with Coach #20: How to strengthen the hip flexors and glutes - YouTube (YouTube Video)

Workout - Hip & Glute Foundation

• 5min @ 5'00''/km
• 2 lots of:
  • 30s @ 5'00''/km
• 2 lots of:
  • 35s @ 5'00''/km
• 3 lots of:
  • 45s @ 5'00''/km
• 3 lots of:
  • 35s @ 5'00''/km
• 2 lots of:
  • 30s @ 5'00''/km
  • 30s @ 5'00''/km
  • 30s @ 5'00''/km
  • 30s @ 5'00''/km
  • 30s @ 5'00''/km
  • 30s @ 5'00''/km
  • 30s @ 5'00''/km
• 5min @ 5'00''/km

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