10 Hip Stretches for Runners

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Hip Stretches For Running

Tight hips are the bane of pretty much all runners. As such hip stretches are an important part of a good running schedule.

Overly tight hip flexors cause you to have bad posture. Not only do they make you feel stiff when walking around, they can also cause a bunch of other problems such as IT band syndrome, shin splints, Achilles tendonitis, tight hamstrings, knee pain, lower back pain, and much much more!

In addition, and probably more importantly for a lot of you, tight hips can severely reduce your running performance.[1]Fleet Feet – Hip Stretches for Runners

Luck for you, it is a fixable problem. By incorporating these 10 stretches to open up your hips, you will quickly find that you aren’t hurting as much anymore and most likely will be running faster than ever before!

hip stretches

The Standing Camel Pose

How to do it:

  1. Stand with your feet should width apart. You hand should be on your waist and your shoulders rolled back.
  2. Bend the upper body back slowly.
  3. When you feel a good stretch in your hip, hold the position for 5 seconds.
  4. Return to the starting position.

Recommended Reps:

Do this at least 5 times.

Additional Tip:

If the stretch is too easy for you, you can also do this stretch on your knees. This will make the stretch deeper as well as stretch your quads at the same time.[2]Stylecraze – 10 Best Stretches For Tight Hip Flexors

Standing Lunge Stretch

How to do it:

  1. Start with your feet hip width apart.
  2. Step forward with your right foot.
  3. Lower your body until your right thigh is parallel with the floor.
  4. Keep your back straight.
  5. Hold the stretch for 15 to 30 seconds.
  6. Stand back up and repeat with your other leg.

Recommended Reps:

Do 2 to 4 repetitions for each leg.

Additional Information:

The standing lunge is a great stretch for your butt and thighs. In addition, by working these muscles you can help release the tightness in your hips that you get from the repetitive running motion.[3]healthline – 13 Hip Openers

Garland Pose

How to do it:

  1. Start with your feet a bit wider than hip width apart.
  2. Flex your knees and go into a deep squat.
  3. Place your hands together in a prayer like position and use them to brace your elbows against the inside of your knees.
  4. Make sure to keep your spine straight and not to lift your heels.
  5. Hold the position for 3 seconds.
  6. Slowly stand back up into the starting position.

Recommended Reps:

Do 2 sets of 10 repetitions.

Additional Information:

The garland pose is a great stretch up open up your thighs and groin.[4]yoga journal – Garland Pose

Seated Butterfly Stretch

How to do it:

  1. Sit on the floor.
  2. Place your feet together with your knees out.
  3. Keep your back straight.
  4. Pull your feet as close as you can to your crotch.
  5. Lean forward and gently push down on your thighs with your elbows.
  6. Hold for 15 to 30 seconds.

Recommended Reps:

Do this stretch between 2 to 4 times.

Additional Info:

Similar to the garland stretch, the seated butterfly stretch is a great way to stretch your groin and thighs. The big advantage is that it doesn’t require as much balance as the previous stretch.[5]GMB – 8 Exercises to Improve Hip Mobility & Loosen Tight Hips

Head to Knee

How to do it:

  1. Sit on the ground with your left leg out in front of you and your right leg bent with the sole of your foot against your inner left thigh.
  2. Keeping your back as straight as possible, lean forward and reach for your feet.
  3. Hold the position for at least 5 seconds.
  4. Repeat with the other leg.

Recommended Reps:

Do this at least 2 to 4 times for each leg.

Tips:

If you can’t reach your foot, reach as far as you can on your extended leg. This can be your shin or even your knee if you are really inflexible. This more practice you will get better. The stretch is a great way to stretch out the back, hips, and hamstring, all areas greatly needed by all runners.[6]Pop Sugar – Instantly Open Tight Hips With These 8 Stretches

Wide-angle Seated Forward Bend

How to do it:

  1. Sit on the floor and open your legs to around 90 degrees.
  2. Keep your back as straight as possible.
  3. Reach out as far as you can in front of you by leaning at your hips.
  4. Hold the stretch for 15 to 30 seconds.

Recommended Reps:

Repeat 2 to 4 times.

Additional Information:

This stretch is also known as the seated saddle stretch. It is great at stretching your tight lower back, calves, hamstrings, and hips.[7]Yoga Journal – Wide-Angle Seated Forward Bend

Seated IT Band Stretch

How to do it:

  1. Sit on the ground with both legs in front of you.
  2. Bend and cross one leg over the other. The sole of your bent leg should be touching the ground and next to the knee of your other leg.
  3. Twist your body in the direction of your bent leg. Use your elbow to further stretch the outside of your hips.
  4. Hold the stretch for 15 to 20 seconds.
  5. Release and repeat with your other leg.

Recommended number of repetitions:

Do this stretch between 3 and 5 times for each leg.[8]Very Well Fit – How to Stretch When You Have IT Band Pain

Pigeon Pose

How to do it:

  1. Start on all fours.
  2. Place your left knee behind your left wrist.
  3. Lay your left shin on the floor.
  4. Lengthen your right leg behind you with the top of your ankle on the floor.
  5. Straighten your spin and use your two hands to stabilize yourself.
  6. Hold for 5 to 10 seconds.
  7. Repeat with other leg.

Recommended number of repetitions:

Repeat 2 to 4 times.

Additional information:

This deep stretch is great for loosening your psoas muscle, glutes, outer hips, and hip flexors.[9]mbg movement – 8 Simple Stretches To Release Your Tight Hips Right Now

Knees to Chest Stretch

How to do it:

  1. Start by lying flat on your back.
  2. Pull both of your knees into your chest while keeping your back flat against the floor.
  3. Hold the stretch for 30 seconds.

Recommended number of repetitions:

Repeat 2 to 4 times.

Additional Information:

The knee to chest stretch is a great way to loosen your hamstrings, hips, and lower back.[10]Self – 12 Hip Stretches Your Body Really Needs

Supine Pigeon Pose

How to do it:

  1. Lie down flat on your back.
  2. Bend both of your knees.
  3. Lift your left leg.
  4. Take your right shin and cross it over your left thigh.
  5. To apply more pressure, pull your left leg towards you.
  6. Hold for 5 seconds.
  7. Switch sides and repeat.

Recommended number of repetitions:

Do the stretch 2 to 4 times for each leg.

Tips:

The supine pigeon pose is a great stretch if you are having a hard time with the regular pigeon pose. It is especially good if you have extremely tight hips or bad knees. A few other common names for this stretch include: eye of the needle, lying figure 4 pose, or reclined pigeon pose.[11]Best Health – 8 stretches to ease tight hips

Hip Stretching Conclusions

Stretching your hips for running is extremely important. Not only will you not hurt as much, but you will also see marked improvements in your running form (and speed).

What runner wouldn’t want that?!?!

Not only that, they aren’t too hard to do and you can fit them in easily after a run in as little as 5 to 10 minutes.

If this interested you, check out The Best 20 Minute Beginner’s Yoga Routine.

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