Hip Exercises Instructions

 

These hip exercises address a persistent problem with distance runners (and, for that matter, most other athletes): a weak core. The exercises are repeated for each side (right and left). It does not matter which side you start with; do these exercises in series sometime during each day, everyday. Keep the stress on the hip as you go through the exercises.

 

Side Leg Raise

1. Start lying on your right side with your legs stacked atop one another.

2. Point the toe of your left leg forward, 90 degrees at the ankle.

3. Using your hip muscles, lift your left leg straight up as far as you can, allowing your left knee to bend slightly.

Repeat 20 times.

4. After the final repetition, lower your left leg to the starting position, but do not rest it atop your right leg.

 

Clockwise/Counter-Clockwise Toe Points

1. Still lying on your right side, move your left leg forward until it is at 45-degree angle to your right leg while still keeping the left leg parallel to the floor.

2. Point the toe of your left leg straightforward.
3. Using your hip muscles, trace a small circle with your left foot; you ought to feel a strain in your left hip muscles. Repeat 10 times going clockwise, then 10 times counter-clockwise.

 

Side Knee Raises

1. Return your left leg to the starting position with your legs stacked atop each other.

2. Bend your left leg at the knee, hovering your left foot over your right leg's knee.

3. Keeping your left foot as stationary as possible, rotate your left hip raising your left knee straight up.

4. Lower your left leg back to the starting position in 2. above. Repeat 20 times.

 

Seated Cross-Over Leg Raise

1. Change to a seated position. Cross your right leg over your left leg.

2. Point the toe of your left leg at 90 degrees.

3. With your right leg crossed over your left leg, raise your left leg as high as possible off the ground.

The crossed over leg is meant to steady and limit side-to-side motion as you raise the leg. Repeat 20 times.

4. To end, lower your left leg to the start position, but do not rest the leg on the ground.

 

Seated Side Leg Raise

1. Uncross your right leg. Bend your left foot inward at the ankle as much as possible, this position will help you isolate the hip muscles.

2. Move your work leg out towards the side and up at a 45 degree angle, then return to the start position. Repeat 20 times.

3. End the motion by returning your left leg to the start position; do not allow your leg to rest on the floor.

 

Seated/Lying "Split-V" Leg Raise

Note: You may skip this exercise and add it later as you grow stronger, this will also work your abs.

1. Seated on the floor with your legs together, raise both legs slightly off the ground.

2. Move both legs up and out to the side. Repeat 20 times.

 

Leg Raises

1. Change position such that your hands and knees are on the floor (that is, on all fours).
2. Position your left leg so it is parallel with the floor. Point your left toe straight out.

3. Raise your left leg straight up as high as you can, keeping your left toe straight. Repeat 20 times.

4. To end the exercise, return your left leg to the start position in 1, above.

 

Donkey Kicks

1. Still on your hands and knees, raise your left knee slightly off the ground.

2. Kick your left leg straight up and back.

3. Kick your left leg up and back until you reach the highest possible position. Repeat 20 times.

 

 

Upon completing the Donkey Kicks with your left leg, immediately transition to doing the same exercise (Donkey Kicks) with your right leg. Repeat all exercises in reverse order.

 

Summary

Left Leg

1. Side Leg Raise
2. Clockwise/Count-Clockwise Toe Points
3. Side Knee Raise
4. Seated Cross-Over Leg Raise
5. Seated Side Leg Raise
6. Seated/Lying "Split V" Leg Raise
7. Leg Raises
8. Donkey Kicks

Right Leg:

1. Donkey Kicks
2. Leg Raise
3. Seated/Lying "Split V" Leg Raise
4. Seated Side Leg Raise
5. Seated Cross-Over Leg Raise
6. Side Knee Raise
7. Clockwise/Count-Clockwise Toe Points
8. Side Leg Raise