4 dynamic hip-mobility drills you’ve never tried

Are you struggling with tight hip flexors or suffering from sore, achy hips? Revitalize your running with dynamic hip mobility drills that will boost performance and banish injuries. These exercises improve the range of motion and flexibility in the hip joints, which are crucial for efficient and powerful strides.

Hip mobility drills also activate and strengthen the surrounding muscles, promoting better stability and balance. Keeping hip movement smooth can help runners maintain optimal running form, reduce the risk of common injuries such as hip flexor strains and IT band syndrome and ultimately achieve smoother, more effective movement patterns.

Lunge with twists

Step forward into a lunge, ensuring your front knee is directly above your ankle.
Twist your torso toward the front leg, engaging your core.
Return to standing and repeat on the other side, continuing for 10-12 reps on each leg.

90/90 sit with arm reach

Sit on the floor with one leg bent in front at a 90-degree angle and the other leg bent behind you at a 90-degree angle.
Reach your arm over your head toward the front leg, stretching your side.
Hold for a few seconds, then switch sides and repeat for 10 reps on each side.
Skip the arm reach if this is a new-to-you stretch, and add it once you feel stronger.

Half kneeling side lunges

Start in a half-kneeling position with one knee on the ground and the other foot planted to the side (don’t force your foot–find the angle that works).
Shift your weight to the side, lunging toward your planted foot while keeping your knee aligned with your toes.
Return to the starting position and repeat for 10 reps on each side.

Fire hydrant with leg extensions

Begin on all fours, with your hands under your shoulders and knees under your hips.
Lift one leg out to the side, keeping the knee bent, then extend the leg straight out.
Bend the knee back to the starting position and lower the leg. Repeat 10-15 times before switching legs.

Having good form in any of these drills is more important than performing many reps. Move slowly and pay attention to how your body is feeling, making sure not to push or force any movement. Add reps or sets as you get stronger.