Improve hip stability with these 5 simple exercises

Runners talk a lot about the importance of core strength to prevent injuries and improve performance, but ignoring the hips loses the key elements to prevent injuries. The pelvis, which consists of the gluteal muscles, adductor muscles, and hip flexors, plays an important role in the stride length of running, and by keeping it strong and stable, it makes running more economical and keeps you healthy. Include these five exercises in your strength training routine to keep your lower back happy.

Hip hiking

1. Keep one foot off the bench, level your hips and stand on a low step
2. Keep your standing legs straight, lower your hips on the other side, and lower your legs a few centimeters.
3. Squeeze your standing gluteal muscles and hike your hips in the air
4. Repeat 10 to 15 times

Hip Bridge Monster Walk

1. It compresses the lower abdominal and gluteal muscles and pushes up the hips to form a straight line from the shoulders to the knees. This is the starting position.
2. Stabilize your hips (do not fall to one or the other) and straighten one leg.
3. Return the leg to the ground and extend the other leg.
4. Continue the “march” until you repeat 10 to 15 times on both sides.

Note: If you start to feel the hamstrings tense during this exercise, return to the ground and re-engage your gluteal muscles to continue.

Side lunge

1. Start standing in a wide position.
2. Hinge your hips and turn your hips back as you lower to one side (heels must remain on the floor).
3. Drop the torso as low as possible without tilting it forward, then squeeze the gluteal muscles back to the starting position.
4. Repeat 10 to 15 times on one side, then repeat 10 to 15 times on the other side.

Striped clamshell

1. Lying on one side, lay your feet on top of each other and wrap the exercise band around your knees, just above your knees. Bend your knees a little.
2. Tighten the core, squeeze the gluteal muscles, raise the upper limbs into the air, and keep your feet together. Just raise your legs high enough to use your gluteal muscles.
3. Lower your foot to the starting position and repeat 10 to 15 times per side.

airplane

1. Stand in the marching position with one foot and hold the core firmly to prevent the pelvis from being pushed forward.
2. With your hips hinged and your arms extended sideways, extend your legs as straight as possible.
3. Slowly rotate the torso to one side and then the other.
4. Return to the center, stand upright and repeat 5 times on each leg.