Part II:Eliminate Running Injuries -> Hip Strengthening Exercise Progression

Hip strengthening exercises as discussed in the "Part 1: Eliminate Running Injuries" post can be progressed. Check out the exercises below and perform 2-3 sets of 10 repetitions twice a week to keep you off the training table and on the running path.

Forwad Lunge

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           PROCEDURE Stand with feet together and take a large step forward with one foot.  Lower opposite knee towards the floor while keeping trunk upright.  Use front foot to push back to standing position.

•         COACHING KEY: Activate your core to keep body straight and be careful your front knee does not pass your toes.  Keep hips level—do not let your back hip drop.

       Lateral (Side) Lunge

       PROCEDURE: Standing with feet together, take a large step sideways with one foot.  Bend knee and drop buttocks backwards while keeping opposite knee straight.  Use front foot to push back to starting position.

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·         COACHING KEY: Be sure your bent knee does not advance forward over your toes and your feet remain pointing forward.  Keep hips level—do not let your back hip drop.

Forward Step Up 

PROCEDURE: Using a 4-8 inch step, place foot on step and raise body while focusing on pushing knee as straight as possible. Simultaneously pull the opposite leg up in front of you with knee bent. Try to raise thigh over 90 degrees and stabilize for 3-4 seconds. Keeping bottom leg secured on step, reach back with raised leg to touch the ground behind the step with toes. Quickly return to raised leg position.

COACHING KEY: Focus on keeping planted leg straight. Engage abdominals and explode up onto step after touching toes to ground.  Keep hips level when stabilizing on top step—don’t let your hips drop!

Forward and Side Touchdowns

•       PROCEDURE: Standing with one foot on a step, lower the heel of the other leg until it just touches the floor. (Do NOT shift your weight onto this leg). Push through leg on the step to return to a standing position.

•       Start with 4” step and progress up to 6-8”.  If you don’t have a 4” step, put a book on the floor to decrease the step height or only lower leg as far as you can without your hip dropping

•       COACHING KEY: Focus on keeping your waistline level (do not let your hip drop) by pushing back your buttocks and engaging your hip stabilizers.  Be sure your knee does not extend over your toes.

Have more questions regarding these exercises or need help getting back to your running program?  Contact a sports physical therapists at one of our LMH locations:

Hospital (785) 505-2712

South (785) 505-3780

Eudora (785) 542-3344

Julia Noonan, DPT

Sports Physical Therapist

LMH Therapy Services