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—if you haven’t seen it, definitely worth your time. Here’s what you need to know to get started with the workout right now.
Key Points:
- Building strength through consistent routines beats doing random isolation work.
- The video covers two key routines for runners: the ITB rehab program and a standard six‑move core circuit.
- Sitting all day tightens your hip flexors; break that cycle with standing breaks, foam rolling, and dedicated mobility drills.
- Don’t skip ankle work—adding ankle mobility exercises protects your lower legs and prevents stiffness after injury.
Workout Example: Run‑Specific Hip/Glute Routine (2× per week)
- Squat or pistol squat – 2 × 10 reps each leg
- Lunge or walking lunge – 2 × 12 reps each leg
- Hip thrust or glute bridge – 3 × 15 reps
- Donkey kick / fire‑hydrant – 3 × 12 reps each side
- 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 your hip flexors and quads (1 min), then ankle rotations and eccentric heel drops (2 × 15 reps).
Closing Note: Start this week—scale the reps to where you’re at right now, and track your work in the Pacing app. You’ll notice the difference pretty quickly: better strength, smoother form, faster race pace.