There\u2019s nothing hip about hip extension exercises, until you realise that they help you to run faster \u2013 and that\u2019s very cool. To be precise, hip extension exercises build up the often neglected posterior chain \u2013 the muscles on the back of the body \u2013 and assist in maintaining a stable pelvis, which keep those legs moving quickly and efficiently.<\/p>\n
While the hip flexors<\/a>, located at the front of the body, often grab our attention, it\u2019s important to give the hip extensors some love as well. \u2018Hip extension exercises are integrally important for runners,\u2019 says strength coach and triathlete Samantha Rothberg<\/a>. \u2018This movement pattern strengthens the muscles that we need to be strong \u2013 the glutes<\/a> and hamstrings<\/a> \u2013 to ensure a safe and efficient gait on the run.\u2019<\/p>\n Here, using Rothberg\u2019s expertise, we dig into the big benefits of hip extension exercises and share five key hip extension moves for you to add to your strength training routine.<\/p>\n What everyone’s readingThe benefits of hip extension exercises for runners<\/p>\n As Rothberg mentions, the key players that drive hip extension include your glutes<\/a> (the backside) and your hamstrings<\/a> (on the back of the upper thighs). \u2018These large posterior chain muscles are often undertrained in favour of anterior muscles, such as the quadriceps and hip flexors, upon which we are over reliant because of poor posture and a sedentary lifestyle,\u2019 she explains. \u2018Utilising these large muscles [on the back of the body] is more efficient, will produce more power and could help to prevent an overuse injury.\u2019<\/p>\n Specifically, the gluteus maximus (the biggest muscle of the backside), drives the push-off phase of the running gait and \u2018stabilises the hips on the run to keep the low back, knees and ankles safe\u2019, says Rothberg. Meanwhile, the hamstrings extend the leg in your midstance and add force behind your push-off.<\/p>\n Balancing out your lower body with hip extension exercises creates that efficiency in your stride by allowing all muscle groups to work more powerfully. This also means that you work better rather than harder to reach faster speeds, adds Rothberg.<\/p>\n Hip extension exercises for faster running and better form<\/p>\n To get the best results, do each exercise below for four sets of eight to 10 reps. If it\u2019s a single-sided exercise, go for eight to 10 reps per side.<\/p>\n You will need a kettlebell or a heavy dumbbell to complete this workout. You\u2019ll also need a barbell, but you can use a kettlebell or dumbbell in place of that, too. An exercise mat<\/a> is optional.<\/p>\n 1. Single-leg glute bridgeWhy it works<\/p>\n Running is a single-leg sport and strengthening the legs one at a time prevents imbalances and helps you to sidestep injury, says Rothberg. \u2018Driving the elbow into the quad also ensures that the core is engaged and that you are driving through the down heel, rather than kicking up to the sky with the elevated leg.\u2019<\/p>\n How to do itLie face up with your knees bent and your feet planted on the ground. Place your left arm down by your side. Lift your right knee and bend your right elbow. Touch your right knee to your right elbow, driving them into each other. This is your starting position.Drive through your left heel to lift your hips.Engage your glutes to lift your hips \u2013 avoid lifting with a low back.Slowly lower back down to the starting position.Repeat, then switch sides.2. DeadliftWhy it works<\/p>\n \u2018This exercise targets the entire posterior chain and teaches you to push off the ground effectively, which is important for running,\u2019 says Rothberg. \u2018It can be loaded and scaled as appropriate for your lifting level.\u2019<\/p>\n How to do itStand with your feet hip-width apart, holding a kettlebell or dumbbell with both hands in front of your hips.Hinge at the hips by sending your backside straight back, keeping your back flat and core engaged. Keeping the weight close to your body, reach toward your feet.Drive through your feet and engage your glutes to stand back up, extending your hips.Repeat.3. Kickstand deadliftWhy it works<\/p>\n