This routine focuses on the hips and glutes and is the staple workout for runners with knee issues, ITB tightness and weak hips. Most of the exercises will be familiar and might seem simple but I bet you will still feel it! 😉

Start with body weight and add a resistance band when it starts to feel too easy!

Side Lying Leg Raise (3 sets of 10 reps each leg) – Lie on your right side and lift your left leg to 45 degrees in a controlled manner, then lower to the starting position. Make sure your pelvis remains in a neutral position. A more advanced version includes a loop of rubber tubing around your ankles for added resistance.

Clam Shells (3 sets of 10 reps each leg) – Lie on your right side with your knees and ankles together, with knees bent at about 90 degrees. Open your legs by activating your upper glute muscle. Make sure you maintain a neutral spine and don’t rock your pelvis. Keep the motion slow and controlled. Complete all three sets on your right side before switching to the leg side. A more advanced version includes a loop of rubber tubing around your thighs just above your knee.

Single Leg Bridge Raise / Hip Thrust (3 sets of 10 reps each leg) – (Beginner version) Lie on your back with your weight on your upper back between the shoulder blades and your feet. Keep your arms at your sides or cross them over your chest. Lower your butt almost to the ground and thrust upward by activating your glutes and driving your heels into the ground.

(Advanced version) Single Leg Hip Thrust with one leg only. Lift one leg so your weight is all on one leg and your back. Repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis.

Monster Walk with Resistance Band / Side Shuffle (5 sets of 10 steps each direction) – With your knees slightly bent in a squat-like position, take ten steps to one side. Still facing the same direction, take another 10 steps back to your starting position. This is one set. A more advanced version includes a Thera- band or loop of rubber tubing around your ankles. It should be tight enough so it provides constant resistance during the entire movement.

Pistol Squat (3 sets of 5-10 reps each leg) – Standing on one leg, squat down so your thigh is almost parallel to the ground. Keep your spine in a neutral position and keep the motion slow and controlled, ensuring your knee does not collapse inward.

Hip Hike (3 sets of 10 reps each leg) – Stand on your right foot. With your pelvis in a neutral position, drop the left side so it is several inches below the right side of your pelvic bone. Activate your right hip muscle and lift your left side back to its neutral position.

Donkey Kicks (3 sets of 10 reps each leg) – In a table top position with your hands under your shoulders and knees under your hips, kick your foot back like you’re trying to push the ceiling higher. Swing your leg back underneath your body without letting your knee touch the ground and repeat.

Iron Cross (20 reps) – Lie on your back with your arms out to your sides and swing your right leg across your torso and up to your left hand. Make sure to keep your shoulders flat against the ground, but you can rotate your torso and hips as you swing your leg toward your hand. Repeat the same movement for the left leg.

Scorpion (20 reps) – Lie in a prone position with your arms out to your sides and swing your right leg across your back up to your left hand. Keep your shoulders and chest as flat against the ground as possible. Like Iron Cross, there will be a good amount of rotation in your torso and hips as you swing your leg toward your hand. Repeat the same movement for the left leg.