5 Hip Flexor Exercises for Stronger Running

Whether you’ve just come back from a running break, are tackling new distances, or have upped your intensity, runners of all levels experience tight hips. Your go-to move might involve stretching them out. And while that likely feels good, what you probably need is to strengthen the hip flexors.

Just like major muscles including your glutes, quads, and hamstrings, your hip flexors need to be strong in order to propel you forward during your miles. Get the strength plan that works for all runners! Race-Ready Strength, our new progressive 4-week training program, will get you in the best shape to reach your racing goals.

To find out more about the benefits of strengthening this group of muscles and the best hip flexor exercises to do, we chatted with two running coaches who double as personal trainers. With their expert-backed tips, you’ll be running longer and stronger in no time. Your hip flexors are the muscles in the front of your hips that connect your leg to your pelvis, explains Erica Coviello, C.P.T., certified personal trainer and RRCA-certified run coach.

Ahead, Coviello and Karina Ripps, C.P.T., certified run coach and personal trainer, break them down. Strengthening your hip flexors can reduce the strain on your lower back and hamstrings, according to Ripps. That’s because if you have weak hip flexors, you may overcompensate with your lower back or hamstrings during movement, she says.

Putting too much unnecessary stress on these muscles can lead to pain and potential injury. You might need to strengthen your hip flexors if they’re constantly aching in these areas after long runs and/or hard workouts, Coviello says. This could be a sign of injury (or pending injury), which could sideline you from your training or that big race you’ve got coming up.

And when they’re strong, you get a more efficient, smooth stride.” Having proper running mechanics—like a solid knee drive—can help your miles feel easier as your more powerful. And that means running with less effort. Research backs up the benefits of strengthening the hip flexors, particularly when it comes to an efficient stride.