Are you working on your hip extension as a runner? If not, it’s a great idea to add some hip extension progressions for runners to your routine even at home.

Hip extension works the power muscles around the pelvis (the glutes) that will help push you forwards when you run, meaning, you may be able to run a little faster or easier.

Watch the video or read more below:

 

Check out this FREE DOWNLOAD on some easy ways to add exercises at home

 

Here are your Three Hip Extension Progressions for Runners at Home that Cover the Main areas to Target:

Exercise #1: Single-leg Bridge

Hip Extension Progressions for Runners at Home: Single-leg Bridge

Why do This?

Hip extension progressions are great exercises to work on as a runner, so you can focus on the movement and muscles that help push you forwards when you run.

How to do This:

  • Start laying on your back, left knee bent and right knee straight
  • Use your left leg to raise your hips off the floor into the bridge position
  • Return back to the start and repeat

Repeat: 8-10 times before changing to the other leg

Exercise #2: 4-point kneeling: Single-leg Hip Extension

Hip Extension Progressions for Runners at Home: 4-point kneeling: Single-leg Hip Extension

Why do This?

This exercise is a change in body position. As mentioned above, hip extension progressions are great exercises to work on as a runner, so you can focus on the movement and muscles that help push you forwards when you run.

How to do This:

  • Start in 4-point kneeling (hips over knees, shoulders over hands)
  • Straighten your left leg, keeping the body still, and return back to the start position

Repeat: 8-10 times before changing to the other leg

Exercise #3: T-shape (Standing)

Hip Extension Progressions for Runners at Home: T-shape (Standing)

Why do This?

This exercise progresses you into standing, which is a better functional exercise for your running.

How to do This:

  • Start in standing. Have a chair in front when you first try this, for balance
  • Keep your weight on the right leg and drive the left heel up to the ceiling, creating a “T-shape” with your body
  • Return back to the start position and repeat

Repeat: 8-10 times before changing to the other leg

 

Check out this FREE DOWNLOAD on some easy ways to add exercises at home

 

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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