3 Simple Hip Warm-Up Exercises Every Runner Should Do Before a Run
Running may look simple—put one foot in front of the other and repeat—but your body is managing a remarkable amount of movement and force with every stride. Your hips and pelvis play an important role in that process, helping control your leg and pelvis as you absorb and produce force with each step.
For runners, developing adequate hip strength, mobility, and control is an important part of preparing the body for the repetitive demands of running. A well-rounded running program should include both running and strength work, and a dynamic warm-up can be a simple way to prepare your body before you head out the door.
These three exercises from Pure Movement physical therapist Kaela Frailing, DPT, are designed to get the hips moving, activate the muscles around the hips and pelvis, and prepare your lower body for the demands of running.
Why Should Runners Pay Attention to Their Hips?
Running is essentially a series of single-leg movements. With every stride, one leg has to support your body while your pelvis and lower extremity remain stable and controlled.
The muscles surrounding the hip—particularly the glutes and other hip stabilizers—help control the position of your pelvis and femur as you move. That stability becomes especially important when running on uneven trails, navigating turns, running hills, or simply accumulating more miles.
Research has also highlighted the importance of hip strength in the management of several common running-related problems. Hip and knee strengthening has been shown to improve pain and function in runners and other active individuals with patellofemoral pain, while hip-focused strengthening is commonly incorporated into rehabilitation for iliotibial band syndrome.
For healthy runners, the takeaway is simple: strong, well-controlled hips are an important part of building a body that is prepared for running.
Watch: 3 Hip Warm-Up Exercises for Runners
In the video above, Kaela demonstrates three simple movements you can incorporate into your pre-run routine to prepare your hips and lower body for running.
They don't require much space or equipment, making them easy to add before an everyday road run, trail run, or training session.
1. Hip Openers
Hip openers are a simple dynamic movement to get the hips moving before you begin running.
Running primarily takes place in a forward direction, but your hips still need to control movement in multiple planes with every stride. Hip openers introduce controlled rotation and movement through the hip before you begin loading it repeatedly during your run.
Think of this as getting your hips ready to move rather than trying to force a stretch.
How to Perform
Walk forward and bring one leg up into a controlled hip rotation.
“Open the gate” by rotating the knee outward.
Return the leg to the starting position.
Reverse the motion to “close the gate.”
Continue alternating sides as you walk.
Keep the movement smooth and controlled. You should feel like you're preparing your body for movement, not aggressively stretching the hip.
2. Band-Resisted Squats
Squats are a straightforward way to activate and strengthen the muscles of the hips and legs while preparing your body for weight-bearing activity.
Adding a resistance band above the knees provides an additional challenge for the muscles around the hips. As you squat, gently drive your knees outward against the band while maintaining control of your pelvis and lower body.
This gives you an opportunity to reinforce the type of hip and lower-extremity control you'll rely on throughout your run.
How to Perform
Place a resistance band just above your knees.
Stand with your feet approximately hip-width apart.
Lower into a controlled squat.
Gently drive your knees outward against the resistance of the band.
Stand back up while maintaining control.
Focus on smooth, controlled repetitions rather than trying to use the heaviest possible resistance.
3. Lateral Band Walks
Lateral band walks are another simple way to wake up the muscles around the hips before running. Unlike the squat, this exercise challenges your hips from a side-to-side direction while requiring you to maintain control of your pelvis and lower extremities.
One of the benefits of this exercise is how easily you can adjust the difficulty. As you move the band farther down the legs, the challenge increases.
Kaela demonstrates three levels: above the knees, below the knees, and around the feet. When the band is around the feet, you'll also need to pay closer attention to your foot and ankle alignment.
How to Perform
Place a resistance band around your legs.
Take controlled steps sideways while maintaining tension in the band.
Start with the band above your knees.
Progress to below your knees as you become more comfortable.
For a greater challenge, place the band around your feet.
Maintain good foot, knee, and pelvic alignment throughout the movement.
Choose the level that allows you to maintain good control. The goal is to prepare the hips—not exhaust them before your run.
Why Hip Stability Matters When You Run
Every time your foot hits the ground, your body has to control the forces created by your own body weight and the momentum of running. Your hips and pelvis play an important role in managing those forces and keeping your lower extremity aligned as you move.
When you're running on a trail, the demands can become even greater. Uneven surfaces require your body to constantly make small adjustments to maintain balance and control. Hills, turns, changes in terrain, and longer runs all add different challenges.
This is one reason strength and stability work can be valuable for runners. You're not simply trying to make your muscles stronger in isolation. You're developing the capacity to control your body as you move.
Research supports incorporating hip and lower-extremity strengthening into exercise programs for runners, particularly when addressing common issues such as patellofemoral pain. Studies have found that programs emphasizing hip and knee strengthening can improve pain and function.
Build a Better Pre-Run Routine
A good pre-run routine doesn't need to take 20 minutes.
For many runners, these three exercises can be completed in just a few minutes before heading out:
Hip openers get the hips moving through rotation.
Band-resisted squats activate the hips and legs through a controlled weight-bearing movement.
Lateral band walks challenge the hip stabilizers while reinforcing control from side to side.
Together, they provide a simple way to transition from sitting at your desk, driving to the trailhead, or getting out of bed in the morning into the movement demands of running.
The goal isn't to fatigue your muscles before your workout. Instead, use these movements to prepare your hips, activate your lower body, and get your body ready to run.
Don't Forget the Bigger Picture
A pre-run warm-up is only one part of staying healthy as a runner.
Your overall running program should also include appropriate progression of mileage and intensity, adequate recovery, and strength training that develops your ability to handle the demands you're placing on your body.
The more you run, the more important it becomes to build the physical capacity to support that training.
Think of your warm-up as the first step: get the hips moving, activate the muscles you'll rely on, and then gradually transition into your run.
Ready to Run Stronger and Stay Healthy?
If you're a runner in the Kalamazoo or Portage area and you're dealing with recurring knee, hip, or IT band pain—or you simply want to better understand how your body is handling your training—Kaela Frailing, DPT, at Pure Movement can help.
A physical therapy evaluation can identify areas of mobility, strength, stability, and movement control that may be limiting your running and provide you with a plan specific to your goals. Contact Pure Movement to schedule an evaluation with Kaela and take the next step toward running stronger, healthier, and with more confidence.