Hip Girdle Stability Workout

In my opinion, stability exercises are the second most important workouts for runners to do – besides the actual running itself. Increasing your ankle, knee, hip, and core stability decreases the excess movement and extra energy that you expend. It also significantly decreases your chances for injury.

Working on stability may seem boring/not worth doing but believe me you will see major benefits!

A few years ago I strained my left glute (seriously the funniest injury I’ve ever had). This injury really affected the stability of my hip girdle and since I didn’t make any efforts to fix it at first it lead to a stress fracture in my femoral neck, and an absolutely awful 3 month break from running. 🙁

Ever since that stress fracture I have been doing this hip girdle stability workout to keep my hips stable and prevent possible future injuries!

Core Brace

This is the most simple exercise in the workout. Simply lay on your back with your knees bent, feet on the floor, and arms by your sides. Brace your core by tightening your abdominal muscles, drawing your belly button towards your spine, and pressing your lower back into the floor. Hold for 30 seconds. All the remaining exercises will build on this position.

Bridge

While maintaining your core brace slowly raise your hips until your body forms a straight line between your shoulders and hips. Hold for 30 seconds.

Raised Leg Bridge

While in the bridge position raise your right foot off the floor so that your leg is straight. Make sure that your hips haven’t fallen and are still parallel to the floor. Hold this for two counts and then return your foot to the floor. Repeat with your left leg. Continue switching legs until you have done this exercise 10 times on each leg.

Alternating Bent Knee Raises

Start in the core brace position, while maintaining a strong brace bring your right knee towards your chest without straightening your knee. Return your foot to the floor and repeat with your left foot. Continue switching legs until you have done this exercise 10 times on each leg.

Dead Bug

Lay on your back with legs extended and arms by your sides. Lift both legs a few inches from the floor. While maintaining a core brace, bend your right leg and bring it towards your chest. At the same time raise your arm over your head. Return your right arm and leg to their starting positions, at the same time repeat the same movement with your left leg and arm. Complete 10 times on each side.

Medicine Ball Thigh Squeeze

Lay in the core brace position with a medicine ball placed between your knees. While maintaining a core brace squeeze your knees together, hold for 2 seconds, and release. Repeat 20 times.

Try it out! 🙂