Strength Training - Hips & Core

A strength training workout for runners that targets the hips and core. Complete workout two to three times per week.

The Workout:

  1. Jumping Jacks (50)
  2. Standing Squats (without weights until comfortable) - 15 or 30 seconds
    Focus: Sit back and focus on the glutes doing the work. Keep your back neutral and eyes forward. Go as low as possible while maintaining posture.
  3. T-Pushups (without weights until comfortable) - 10 each arm or 30 seconds
    Focus: Slow controlled movements with a focus on the core controlling the downward motion of the arm (eccentric)
  4. Bridge with straight leg dip - 10 each foot or 30 seconds
    Focus: Keep hips even and core tight
    Bridge with straight leg dip demo
  5. Plank rotation (hold each for 5 seconds) - 6 sets or 30 seconds
    Focus: Good strong core with back, butt and legs all aligned. Slow steady movements.
  6. Step Drops (Use support to keep balance) - 15 each foot or 30 seconds per foot
    Focus: Keep hips aligned and focus on the hips controlling the movement slowly.
  7. Superman - 15 or 30 seconds
    Focus: Squeeze core as you raise arms and legs

Workout Tips:

  • If you use weights, start light and focus on posture
  • Rest 30 seconds between exercises
  • Rest 90 seconds between sets
  • If doing High Intensity Interval Training (HIIT), do not take any rest between exercises and on 90 seconds between sets. Do up to 4 complete sets
  • Form is always the number one priority
  • If you have any health issues or concerns, speak with your doctor before attempting