Quick Strength for Runners Exercise of the Week: Hip Raises

Muscle Targets: Glutes, lower back, abs (transverse)

Equipment: Medicine ball (advanced)


Lie faceup on your exercise mat, with your knees bent, your legs together, and your feet flat on the floor.

2  Raise your hips in the air until you have achieved a straight line from your knees to your upper body.

REP: Lower down to the starting position. This constitutes 1 rep.

TIP: Be sure to keep the raised leg in the same position throughout; only your hips should be rising up.

# REPS: 20-50

COACH’S NOTE: This exercise works the muscles on the back of your body, especially the glutes, while also providing a good stretch for the hip flexor muscles on the front of your body.

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Stretch one leg straight out, and hold it just a couple of inches off the floor. Now push off your other foot and raise your hips up in the air. Perform the target number of reps, then repeat on the other side

This is similar to the one-legged form above, except with one leg planted on a medicine ball instead of on the floor, which engages the hamstrings of your planted leg as they prevent the ball from rolling away.

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.

Available in bookstores, running shops, and online.Quick Strength for Runners by Jeff Horowitz

Quick Strength for Runners is published by VeloPress, the leading publisher of books about cycling, running, triathlon, and swimming.


About davetrendler

Dave Trendler works for VeloPress, the leading publisher of books about endurance sports. Check out new VeloPress books on cycling, triathlon, and running at www.velopress.com. Learn more about Dave at www.davetrendler.com.
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