Hip Stability
| Exercise | Equipment | Unilateral | Timed | Primary Regions | Notes |
|---|---|---|---|---|---|
| Lateral Band Walk | full_gym | no | no | hips | Glute medius activation |
| Standing Hip Abduction | bodyweight, full_gym | yes | no | hips | Single-leg abduction |
| Standing Hip Adduction | full_gym | yes | no | hips | Inner thigh stability |
| Single-Leg Balance Reach | bodyweight | yes | yes | hips | Multi-directional balance |
| Standing Band Hip Flexion | full_gym | yes | no | hips | Resisted knee drive |
| March Hold | bodyweight | yes | yes | hips | Isometric single-leg stance |
Lateral Band Walk
Side stepping against band resistance. Activates the glute medius — the muscle that keeps your pelvis level during single-leg stance. Weak glute medius = hip drop while running = knee pain, IT band issues, and wasted energy.
Equipment: full_gym | Reps: 10-15 | Rest: 45s
Regions: Primary: hips · Secondary: legs_anterior
Coaching Cues
- Band above knees or ankles
- Athletic stance
- Push knees out
- Stay low
- Controlled steps
Common Mistakes
- Standing too tall
- Knees caving
- Steps too short
Standing Hip Abduction
Single-leg hip abduction against band or bodyweight. Isolates the glute medius that prevents hip drop during every running stride.
Equipment: bodyweight, full_gym | Reps: 10-15 | Rest: 45s
Regions: Primary: hips · Secondary: core
Coaching Cues
- Stand tall on one leg
- Lift other leg to side
- Keep hips level
- Control the return
Common Mistakes
- Leaning away
- Rotating hips
- Using momentum
Standing Hip Adduction
Single-leg hip adduction for inner thigh and pelvis stability. The adductors help stabilize the pelvis during single-leg stance and contribute to running power.
Equipment: full_gym | Reps: 10-15 | Rest: 45s
Regions: Primary: hips · Secondary: core
Coaching Cues
- Stand on one leg
- Pull other leg across body
- Keep hips square
- Control throughout
Common Mistakes
- Rotating hips
- Using momentum
- Leaning
Single-Leg Balance Reach
Single-leg stance with multi-directional reaches. Develops the proprioception and hip stability your body uses to stay balanced on every running foot strike.
Equipment: bodyweight | Reps: 20-30 | Rest: 30s
Regions: Primary: hips · Secondary: core, legs_posterior
Coaching Cues
- Stand on one leg
- Reach in multiple directions
- Hinge at hip for posterior reach
- Keep standing knee soft
- Return to tall stance
Common Mistakes
- Losing balance
- Not hinging properly
- Rushing movements
Standing Band Hip Flexion
Resisted hip flexion mimicking running knee drive. Runner-specific hip flexor strengthening.
Equipment: full_gym | Reps: 10-15 | Rest: 45s
Regions: Primary: hips · Secondary: core
Coaching Cues
- Band around ankle
- Stand tall
- Drive knee up to 90 degrees
- Control the return
- Stay balanced
Common Mistakes
- Leaning back
- Rushing reps
- Not reaching 90 degrees
March Hold
Isometric single-leg stance with high knee. Builds hip flexor endurance and stability.
Equipment: bodyweight | Reps: 15-20 | Rest: 30s
Regions: Primary: hips · Secondary: core
Coaching Cues
- Stand on one leg
- Drive other knee to 90 degrees
- Hold position
- Stay tall
- Arms in running position
Common Mistakes
- Leaning back
- Hip dropping
- Not holding knee high enough