Hip & Pelvis

The highest-ROI mobility region for marathon runners. The hip joint handles the most range-of-motion demand per stride, and hip restrictions cascade into compensations at the knee, lumbar spine, and ankle.

Hip CARs

Slow, controlled circles of the hip through your full available range of motion. This wakes up the hip joint and helps you move more freely. For runners, better hip mobility means a longer, more efficient stride and less stress on the knees and lower back.

Equipment: bodyweight | Type: active | Position: standing | Duration: 45s

Regions: Primary: hips · Secondary: core

Coaching Cues

• Stand on one leg. Hold a wall or rail for balance if needed.
• Lift your knee up in front of you as high as comfortable.
• Keeping the knee high, rotate it out to the side, then behind you, then back to the front — one big, smooth circle.
• Go as slowly as you can. Each full circle should take at least 10 seconds.
• Make the circle as large as your body allows. Push gently into the tight spots rather than skipping over them.
• Keep your hips and torso completely still — only the circling leg should move.
• After one direction, reverse and circle the other way.

Common Mistakes

• Going too fast. If you're finishing circles in a few seconds, slow way down. Speed hides the tight areas you most need to work on.
• Twisting or tilting your hips to make the circle look bigger. If you can't keep your pelvis still, make the circle smaller.
• Skipping the hard parts. Most people find rotating the leg behind them difficult — that's the part that matters most.
• Losing balance and rushing. Use a wall. Balance is not the point of this exercise.

Kneeling Hip Flexor Stretch

A kneeling stretch that targets the front of the hip — the muscles that get tight from running and sitting. Running keeps the hip flexed for most of every stride, so these muscles shorten over time. This stretch reopens the front of the hip, helping you run with a fuller, more powerful stride.

Equipment: bodyweight | Type: static | Position: kneeling | Duration: 45s

Regions: Primary: hips · Secondary: legs_anterior

Coaching Cues

• Kneel on one knee with the other foot flat on the floor in front of you, like a lunge position. Place a towel or pad under the back knee if needed.
• Before doing anything else, tuck your tailbone under — imagine flattening your lower back. This is the key to making the stretch work.
• Squeeze the glute (butt muscle) of the back leg. You should start feeling a stretch at the front of that hip.
• Gently shift your weight forward while keeping the tailbone tucked. The stretch should deepen at the front of the hip.
• Breathe slowly. With each exhale, let yourself sink a tiny bit deeper.
• You should feel the stretch at the front of the hip on the kneeling side. If you feel it in your lower back, tuck the tailbone more.

Common Mistakes

• Arching the lower back. This is the most common mistake and it completely bypasses the hip flexor. Keep the tailbone tucked throughout.
• Not tucking the tailbone. Without this pelvic tilt, you're just lunging forward — the stretch never reaches the tight hip flexor muscles.
• Pushing too hard or bouncing. A gentle, sustained hold works better than aggressive pushing. Let your body relax into the position.
• Leaning the upper body forward instead of sinking the hips. Stay tall through your torso.

Kneeling Hip Flexor Lift-Off

From the kneeling stretch position, you actively lift the back knee off the ground using your own muscle strength. This builds strength at the end of your hip range — not just flexibility. Having control over your range of motion is what actually helps your running, because running requires active mobility, not just passive flexibility.

Equipment: bodyweight | Type: active | Position: kneeling | Duration: 30s

Regions: Primary: hips · Secondary: legs_anterior, core

Coaching Cues

• Start in the kneeling hip flexor stretch position — one knee on the ground, tailbone tucked, glute squeezed.
• Without changing your posture, slowly lift the back knee just 1-2 inches off the ground.
• Hold it there for 2-3 seconds. You should feel the muscles at the front of the hip working.
• Lower the knee back down with control. Don't just drop it.
• Stay upright — don't lean forward to make the lift easier.
• Repeat for the full duration, then switch sides.

Common Mistakes

• Lifting the knee too high. You only need 1-2 inches. Higher doesn't mean better — it usually means you've lost the stretch position.
• Using momentum or jerking the knee up. The lift should be slow and smooth.
• Leaning your upper body forward. This makes the lift easier but removes the stretch benefit. Stay tall.
• Forgetting to hold at the top. The brief hold is where the strength-at-length adaptation happens.

90/90 Hip Rotations

Sitting on the floor, you rotate your hips between two positions — like a slow windshield wiper with your legs. This restores rotational mobility in your hips that running doesn't provide. Running only moves your legs forward and back, so the rotational muscles gradually stiffen. That stiffness often shows up as knee pain or low back tightness, even though the actual problem is in the hip.

Equipment: bodyweight | Type: active | Position: floor | Duration: 45s

Regions: Primary: hips

Coaching Cues

• Sit on the floor with your front leg bent 90 degrees in front of you (knee pointing forward, foot to the side).
• Your back leg should also be bent 90 degrees, but rotated behind you (knee pointing to the side, foot behind you).
• Sit up tall. If you can't sit upright, sit on a cushion or yoga block to raise your hips.
• Slowly rotate both legs to the other side — the front leg becomes the back leg and vice versa. Think slow windshield wipers.
• Control the movement through the middle. The transition between sides is the most important part.
• Aim to keep both knees at 90-degree angles throughout the movement.

Common Mistakes

• Rounding your back to compensate for tight hips. Sit on something to raise your hips up, or reduce the range of the rotation.
• Moving too fast through the transition. The slow, controlled switch between sides is where the mobility work happens.
• Letting the knees drift wider than 90 degrees. This makes it feel easier but reduces the rotational challenge.
• Rotating your torso instead of your hips. Keep your chest facing forward — the movement should come from the hips.

Cossack Squat

A deep side-to-side squat that stretches the inner thighs, hips, and ankles all at once. You shift your weight to one leg while the other leg stays straight. This is one of the most complete lower body mobility exercises you can do standing — it works the hip, ankle, and inner thigh simultaneously. Holding a weight at your chest can help you balance and sit deeper.

Equipment: bodyweight, kettlebells, dumbbells | Type: loaded | Position: standing | Duration: 30s

Regions: Primary: hips · Secondary: legs_anterior

Coaching Cues

• Stand with your feet wide apart — much wider than shoulder width.
• Shift your weight to one side, bending that knee and sitting deep into that hip. Your other leg stays straight.
• Keep your chest up. Holding a light weight at chest height can help you balance and stay upright.
• The straight leg's foot can stay flat or the toes can point toward the ceiling — whatever is comfortable.
• Slowly shift to the other side. Control the transition through the middle.
• Sit as deep as you can on each side while keeping your heel flat on the ground.

Common Mistakes

• Heel lifting on the bent-leg side. This means your ankle mobility is the limiting factor. Try turning your toes out slightly, or place a thin book under your heels.
• Rounding your back as you go deeper. Use a light weight as a counterbalance at your chest to stay upright.
• Not going deep enough. The stretch in the inner thigh and hip should be clearly felt at the bottom of each side.
• Rushing the transitions. Move slowly and feel both sides fully before switching.

Deep Goblet Squat Hold

Holding a deep squat position with a weight at your chest. The weight acts as a counterbalance, making it easier to sit deep and upright. Your elbows push your knees out, opening the hips. This is the easiest way to spend time in a deep squat, which builds the hip mobility that improves your stride quality over time.

Equipment: kettlebells, dumbbells | Type: loaded | Position: standing | Duration: 45s

Regions: Primary: hips · Secondary: legs_anterior, core

Coaching Cues

• Hold a kettlebell or dumbbell at your chest with both hands, elbows pointing down.
• Squat down as deep as you comfortably can. The weight helps you balance — let it pull you into a deeper position.
• Use your elbows to gently push your knees outward. This opens the hips.
• Stay tall through your spine. Think "chest up, sit deep."
• Breathe slowly and deeply. With each exhale, let the hips relax and open a little more.
• Keep your heels flat on the ground the entire time.

Common Mistakes

• Rounding your back. The weight should help you stay upright — if you're rounding, try a lighter weight.
• Knees caving inward. Use your elbows to guide them out. The knees should track over the toes.
• Not going deep enough. The whole point is spending time in the deep position. If you can't go deep, that's exactly why you need this exercise — start wherever you can and it will improve.
• Holding your breath. Slow, rhythmic breathing is what allows your hips to relax and open.

Leg Swings

Gentle, rhythmic swings of your leg forward and backward while standing. These wake up the hip joint and rehearse the same forward-and-back motion your legs make during running. The easy, pendulum-like movement makes this a great warm-up exercise and is especially helpful if you tend to feel tight or stiff before runs.

Equipment: bodyweight | Type: dynamic | Position: standing | Duration: 30s

Regions: Primary: hips · Secondary: legs_posterior

Coaching Cues

• Stand tall and hold a wall, post, or fence for balance.
• Swing one leg forward and backward like a pendulum. Keep the movement smooth and controlled.
• Emphasize the backward swing — focus on feeling the glute (butt muscle) engage as the leg goes behind you.
• Keep your upper body still. The movement should come entirely from the hip joint.
• Start with small swings and gradually increase the range over the first few swings.
• Keep the motion rhythmic and flowing — don't force it.

Common Mistakes

• Arching your lower back on the backward swing. Your back should stay still — if it's arching, your swings are too big.
• Swinging too hard. This isn't about maximum range. Think gentle, rhythmic pendulum.
• Leaning forward or backward with each swing. Stay tall and stable through the upper body.
• Rushing. A steady rhythm is more valuable than speed.

Standing Adductor Rock-Backs

A wide-stance side-to-side weight shift that stretches the inner thighs. You rock your weight from one hip to the other, sitting gently into each side. This loosens the inner thigh muscles that help control your pelvis during running. Easy to do anywhere — no balance challenge, no equipment needed.

Equipment: bodyweight | Type: dynamic | Position: standing | Duration: 30s

Regions: Primary: hips

Coaching Cues

• Stand with your feet wide apart — significantly wider than shoulder width.
• Shift your weight to one side, bending that knee slightly and sitting into that hip.
• You should feel a gentle stretch in the inner thigh of the straight leg.
• Slowly shift to the other side. Rock back and forth in a steady, controlled rhythm.
• Keep your chest up and your back flat throughout.
• Go a little deeper into each side as the muscles warm up.

Common Mistakes

• Rounding your back as you shift. Stay upright — imagine someone is pulling you up by the top of your head.
• Not going deep enough. You should clearly feel the inner thigh stretch. If you don't, widen your stance.
• Moving too fast. Slow, deliberate rocks give the muscles time to respond.
• Stance too narrow. The width of your stance creates the stretch — go wider.

Pelvic Tilts

A simple exercise where you rock your pelvis forward and backward while standing. This teaches you to feel and control your pelvic position — something most runners have never thought about. Better pelvic control helps you maintain good running posture, especially in the later miles when fatigue makes your form fall apart.

Equipment: bodyweight | Type: active | Position: standing | Duration: 30s

Regions: Primary: core · Secondary: hips

Coaching Cues

• Stand with your feet hip-width apart, knees slightly bent.
• Tilt your pelvis forward — arch your lower back and stick your butt out slightly. Feel what this position is like.
• Now tilt your pelvis backward — flatten your lower back and tuck your tailbone under. Feel the difference.
• Slowly alternate between these two positions. The goal is to clearly feel the difference between them.
• Keep your upper body relatively still. The movement should come from your pelvis, not your whole trunk.
• Breathe normally throughout. Don't hold your breath.

Common Mistakes

• Moving too fast. The entire point is feeling the difference between the two positions. If you're rushing, you're missing the benefit.
• Not exaggerating enough. Go further in both directions than feels natural. You need to clearly feel two distinct positions.
• Holding your breath. Stay relaxed and breathe through the movement.
• Moving the whole upper body. Isolate the movement to your pelvis — your shoulders should stay relatively still.