I had a few requests for the torture exercises I’ve been doing prescribed by my PT ninja Jeff. Let it be known I am not a PT or anything certified or cool like that, so if you get hurt trying these, don’t come crying to me. Mmmkay.
A few pointers
- I use an exercise band
- Proper form is a must
- I usually do 3 sets of 15 unless noted
- Be sure to always reward yourself with coffee
A little history
Turns out my arch injury was caused by weak hips. You can read more about it here if you’d like. Let’s try to avoid sending me to a mental facility by not reliving it. Deal!?
Here are the strengthening exercises I do.
Hand Walk Outs
Start by bending down touching your toes while keeping your knees straight.
Using your hands walk out into sort of a plank position. <-Technical term.
Keeping your knees straight, walk slowly towards your hands as close as you can get while pushing your heels down. I do about 10 total before & after runs. Bonus: works your abs & arms too.
Hip Hike
Using a step stool or ottoman if your cool like me, stand with one foot hanging off the side.
Lower and raise unsupported hip. Make sure to keep your knee straight.
Planks
Keep your body as straight as possible and hold it for as long as you can. Try not to cry or scream obscenities.
Heel Rises
Stand on one foot, knees bent while holding onto something like a door. Focus on the exercise, not the electronic collection your husband has stuffed in a corner behind you.
Slowly lift your heel up and slowly back down. Keep your knee out to the outside a little.
This will strengthen the soleus muscle that you use when running hills. Turns out I learned this the hard way, shocking, I know.
Knee Flexion
You’ll need a band for this one. Tie it to something strong like a bed. Do not put a knot in it and place it behind a door, as it will somehow squeeze under it and shoot you in the buttocks. (<-said in Forrest Gump voice.)
Slowly bring your heel towards the buttocks (<-FG voice again) as close as possible, then slowly lower leg down. This is awesome for strengthening the hamstrings. It’s actually one of my favorites.
If you need more resistance, just pull yourself away from the band.
Hip Abduction
Lying on your side, tighten muscles on front of right and left thigh, then lift leg up.
Make sure to keep your knee locked and roll your hip forward. I use my hand for hip stability because this one’s difficult for me. It shreds me every time. In a good way of course.
If you need more resistance, add an ankle weight. I wanted to chuck it at Jeff when he used to do that to me. 
Side Steps
Tie exercise band tight just above your knees.
Take a step to the side and slowly bring your other leg together. The key here is to do it slowly. You should feel the burn on your upper outer thigh. Repeat.
If you have any questions, let me know. I’ll do my best to answer them and/or find the correct answer for ya.
What exercises do you do?
Do you have a “weak link”?
I probably do some of these to strength my hips. I tend to rely on my yoga and forget everything else ^_^;;
Yoga is soooo good for runners. Where do you go? I have a 30 day pass and need to use it.
Oh, these are awesome! Thanks for sharing. My hips are always so tight from sitting all day & these will help not only strengthen them but stretch them as well. I love foam-rolling at the end of the day for all of the “tight parts”
Your welcome! I really need to have a few more dates with my foam roller. Thanks for the reminder.
Thank you for posting this! My hips are my weakest link, too. I have had a lot of pain lately with my IT band and I couldn’t figure out what was going on, as I haven’t changed my routine. I started doing some hip-strengthening exercises, and it helped. But you’ve given me more exercises to try! Thank you!
Yes, it’s crazy how sometime’s a weakness will pop up somewhere else. You are welcome!
This is super helpful! I tried all of them! I’m not sure that my form is spot on, though. Should I be feeling anything in my actual hip when doing these
Great job Laura!! I don’t feel it in my hips, but def. upper thighs, glutes, etc.
This is amazing, thank you! I have super weak hips but this will save me a butt ton of money since I will do these instead of going to a PT person =) Thanks, lady!
I love hooking y’all up! You are welcome.
These are awesome and I thank you for the info. I’m (brand)new to blogging-about 2 weeks old and to running-after about a 21 year hiatus, and am learning a lot from awesome athletes like you of what to do to prevent injury, how to listen to my body and diet and nutrition among other important behind the scenes tools.
Oh, I told you I was brand new, I forgot to answer the question, duh, I went to a physical therapist because I was having knee issues and she told me it hurt because I was “running half-assed” ha ha. My right buttock (FG voice-love it) was very weak so I do clam shells to strengthen them, 15 on each side every day.
Welcome!! Your PT sounds hilarious. I can’t tell you how many times Jeff told me to suck it up cupcake.
Guess we like a little tough love. Blogging is a tin of fun, I hope you enjoy it as much as I do!
Let me know if I can help in any way.
These are so great! I love how your dog got in the pictures
So cute!
Yeah he’s a little nugget like that.
Love this post! I really need to focus on my hips as well.
Awesome! Happy training.
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thanks for the information, so helpful! also, where are those pants from??? i love them!!
Your welcome! They’re from Lululemon.
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What a great post! Such perfect and clear photo instructions and good ideas on nice exercises to use in for strength training. Thanks for the inspiration!
You are so welcome! Happy running!
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