Hip & Glute Foundation

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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Intro: a quick breakdown of “Q&A with Coach #20: How to strengthen the hip flexors and glutes” from StrengthRunning. Worth a watch. Here’s what you need to start the workout.

Key points

• Building strength through consistent routines beats random isolation work.
• The video covers two routines for runners: the ITB rehab program and a six-move core circuit.
• Sitting all day tightens hip flexors. Break the cycle with standing breaks, foam rolling, and mobility drills.
• Don’t skip ankle work. Ankle mobility exercises protect your lower legs and prevent stiffness after injury.

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 or 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.

Follow with foam-roll work on hip flexors and quads (1 min), then ankle rotations and eccentric heel drops (2 × 15 reps).

Closing note: start this week. Scale reps to your level and track in the Pacing app.

References

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