Having enough range of motion in the hip flexors is extremely important for runners, and something many of us struggle with. However, good hip extension is about more than just flexibility. You need to have mobility in the hips but also strength in the back of the legs to use that range of motion effectively. Here are some ways to increase hip extension for healthy and strong running!
The hip flexors are the muscles in front of our legs that are responsible for moving our legs closer to the torso. When our hip flexors are shortened or tight, it inhibits our hip extension, which is the opposite movement (moving the upper leg away from the toros which allows the legs to move behind us when we run). The glutes and hamstrings work together to extend the leg, so it’s all a balancing act. We need to have strong glutes and hamstrings and enough mobility in our hip flexors to allow for enough hip extension to occur when running.
There are other factors that can impact hip extension, but I am going to focus today on some of the most common and easiest things we can do at home to make improvements in hip extension.
How to increase hip extension for stronger running
1. Release the hip flexors and quads
We can start by using self-myofascial release to get into the muscles in the front of the leg. This may release trigger points that could be causing restrictions in that area but more importantly it sends a message to your brain to allow the area to relax. You can do this using a foam roller, stick, massage gun, or lacrosse ball.
If you are using a foam roller, try going very slowly and stopping on any areas where you feel tightness. You can slowly bend your knee in and out to help release the tight spot. Remember to keep breathing while you are doing this!
2. Stretch the hip flexors and quads
Next you will want to spend some time stretching the muscles in the front of the leg. There are many different hip flexor and quads stretches so find which one works best for you. My favorite is the couch stretch. When you do this make sure you are squeezing the glute of the leg you are stretching. Be sure to do this after a run or later in the day, not right before a run.
3. Mobilize the hip joint
One way to improve hip extension that is often overlooked is the mobility of the hip joint. We need mobile hips but a stable low back, and if we don’t have the mobility we need in one area than another area can compensate. There is actually a “joint by joint” approach that outlines this:
Ankle–Mobility
Knee–Stability
Hip–Mobility
Lumbar Spine–Stability
Thoracic Spine–Mobility
Scapula–Stability
Shoulder–Mobility
If you are having ongoing issues with hip restrictions, I would recommend seeing a professional like a chiropractor or physical therapist. There are some things you can do at home too, like using a band for a hip distraction. I like this video with Kelly Starrett explaining how to know if your hip joint is restricted and some different ways to use the band to improve range of motion:
4. Strengthen the glutes and hamstrings
Now that everything is loosened up and moving well, it’s time to strengthen the muscles that are responsible for hip extension: the glutes and hamstrings. While there are many options for doing this, here are two of my favorites:
Bridge variations: Lay on your back with your knees bent. Breathe into your lower belly and lift your hips up off the floor, using your glutes. You can hold here, repeat, or lift one leg at a time off the floor (in a “marching” motion”). You can also add a band to increase resistance. Make sure to use your glutes and not your back!
Stability ball leg curls: Lay on your back with your calves resting on a stability ball. Similar to the bridge, lift your hips off the floor. Hold here, or pull the ball in and out with your glutes and hamstrings. To make it harder, pull in with both legs and return to the starting position with one leg. Focus on keeping your pelvis stable!
5. Dynamic stretches and drills
In order to make all this work transfer over to better hip extension while running, you need to get your body used to using good hip extension! You can do this by doing dynamic stretches (such a dynamic hip stretch, lunges, or leg swings). You can also incorporate drills such as heel lifts or strides.
These are all things that most runners can benefit from doing, even if you already have good hip extension. It’s important to continuously work on strength and mobility around the hips for injury prevention.
You may also like:
8 Ways for Runners to Improve Mobility
How to Run with Proper Form When Using a Jogging Stroller
Running Drills to Help Improve Your Running Form
Do you have tight hip flexors? Weak glutes?
What have you done to work on your hip extension?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I feel everything in my hips if something is off or if my form goes bad due to fatigue. I do a lot of hip massaging if I’m just sitting at the computer (or at work) to keep tings loosened up.
Thats a great idea! Now that I have a standing desk at work I find myself stretching my hips more often throughout the day.
Foam rolling has helped my hips so much! I am definitely going to start doing the couch stretch as well.
Both are great ways to keep the hip flexors loose!
I do get very tight hip flexors as well. I am convinced the extra yoga I have been practicing is doing wonders!
I bet its helping a lot! Another reason why I should really try to do yoga on a regular basis…
This is something that I definitely need to focus on. I can tell that I favor my left leg since my left glute is way more sore than my right glute after the marathon. I also suffer from tight hips so I’m sure that’s not helping!
Thats interesting that you notice that one side is more sore! Tight hips can definitely impact how everything moves.
Yes, totally agree that every runner should be working on this! I also think pool running has helped open my hips up more and given me better mobility. I need to stay on top of the rolling and stretching!
Thats so great that pool running has helped with this! If I don’t foam roll and stretch my hip flexors a few times a week I definitely notice it when Im running.
This is a fantastic post – very informative! I think Pilates has helped a lot with my hip strength and mobility, especially the side-lying leg series. Before runs I notice a difference if I do lunges and swings to fully mobilize my hips.
I bet the Pilates helps a lot! Side lying leg lifts are SO challenging!
Great information! Thanks for sharing!
This is so helpful!! I have struggled with tight hips and IT band issues for years and I need to get serious about dealing with the problem. Great tips!
I hope you find them helpful!
Great post! As a physical therapist, the vast majority of people I see have tight hip flexors. It is so important to fix this for better running and to decrease back/hip/knee injuries. I love the half kneeling hip flexor stretch, bridges, leg swings, and yoga!
Every PT and chiro I have been too has talked about the impact of tight hip flexors! It seems to be such a problem for runners.
I’ve been having hip issues for the past year, so I can definitely relate to this post! I’ve been doing lots of bridges and one-legged squats, and I absolutely love my lacrosse ball!
I’m sorry you have been having hip issues, but it’s great you have been doing all of those exercises!
Great post! Very good info! Strength training and stretching helps with so much, especially tightness and mobility
I definitely agree!
I never thought I have tight hip flexors because I am never sore that, but I am sure these exercises can benefit everyone.
Yes! They may not “feel” tight but there could still be limitations. If nothing else, everyone can use some glute work!
All that hip and glute strengthening I do at Cross Fit and the yoga I do to stretch it all out really pays off for me! It’s been 2 weeks since I’ve done either and I am starting to feel it.
Isn’t its crazy how much you can notice it when you stop doing that stuff?
I’m not sure if my hip flexors are tight or not, frankly — I do know that hips are an issue for me and they are often out of alignment when I go to the chiropractor.
I’m not sure I’ve seen the couch stretch before — I’ll have to try to remember that!
The couch stretch is a good one! When my hips feel “off” I do some foam rolling and usually find a tight spot somewhere.
I make sure I stretch my hip flexors since I sit all day at work, and I do hip stretches to loosen those up. I felt tight yesterday after my run, and some hip openers felt so good.
Sitting all day can be a real problem. Glad you’ve found stretches that help!
Great tips! Thanks! We do incorporate some of this stretches and drills when we run, but we need to get better at it.
I’m not always consistent about it either- definitely something I want to pay more attention to!
Thanks for sharing! My hips are super tight I should probably use this post alot LOL
I hope some of these ideas help you!
I love Yin Yoga just for the hip work… I noticed a big difference when I was doing it, but now that I’m having trouble fitting it in – I’m really getting tight in the hips. These are great tips, I’ll have to work on incorporating some of them too.
I’ve never tried Yin Yoga, but it sounds amazing! In general yoga has really helped me with loosening up tight hips but I just don’t make the time for it consistently.
These are great tips!
Hi, Lisa.
What a fantastic and informative article you have here! I’ll definitely try, focus, and follow these steps and ways. I know it will help run longer.
I prioritized stretching so much this training cycle and it helped my hips so much! I could tell a huge difference on the days when I slacked on stretching. I also tried to focus on strength — you’re right on with the bridge variations and hamstring curls! I always try to incorporate those.
That’s so great that all of those things helped so much!
Just when one thing is getting better, I learn about something else I need to work on. Those ball curls are surprisingly hard!
They really are! Doesn’t it just feel like there is always something else we need to be doing to improve our running!
These are great tips, Lisa. I definitely had problems with tight hips, but ever since I included a better warm up and stretching, it’s gotten so much better!
So glad that the warm up and stretching has helped you!
So far, I fortunately rarely have had problems with my hips. I do “booty” exercises three times a week for about 20 minutes and that helps.
I should try that couch stretch! It looks very effective!
The couch stretch is a good one, but can be really hard for people with tight hips!
Yes. And Yes. This post was perfect for me.
I definitely need to work in this.
Thanks for sharing
Hope you found some of this info helpful!
My hip flexors can get very tight. Working on strengthening them and increasing their mobility have helped me quite a bit in this training cycle
That’s awesome! So many runners feel better once they start taking care of their hips.
Great post! A couple weeks ago I was listening to a Strength Running podcast where they talked about the “six pillars” of an unbreakable body- and hip mobility was one of them. I do a lot of yoga these days so hopefully that’s opening up my hips- but I should incorporate your other tips as well.
Yoga is great for hip mobility!
I think my comment went *poof* LOL Anyways, My hips are usually the first place I notice wear and tear, and I’m never aware of just how tight they are until I try to stretch. Then, OUCH. I need to be more disciplined about stretching these problem parts daily!
Yes they can be really sneaky! And I’ve found that when my hips are off I sometimes feel it in other places, like my low back.
You are reading my mind. The hip flexors are just so very important to running and making sure the overall body is strong and balanced.
It seems like the hips are the cause of so many running problems! And if we take care of them they can really make us strong, resilient runners!
I incorporate hip mobility into my pre-run warm-up so that I include at least a small amount daily. Strength work is helpful also!