Understanding and Improving Hip Efficiency, Part 2: Strength

Hip strength and stability are incredibly important for all runners, and efficient hips can help optimize the various parts of the running gait.

In the first part of this series, we outlined the concept of hip efficiency: how, ideally, the ball of the femur moves in a smooth, coordinated way inside the hip socket. This alignment produces the lowest resistance, easiest mobility, the strongest and most stable joint, which can lead to the best overall athletic performance, running or otherwise.

This efficient movement depends on 21 muscles working together to keep the femoral head perfectly centered — or on-axis — in the socket, much like a teacup balanced on a saucer. The result is smooth, powerful motion with minimal resistance and wasted energy.

Inefficient hips, on the other hand, usually stem from poor muscle coordination. This leads to off-axis alignment, excess pressure, chronic stiffness, and a cycle of overcompensation that ultimately limits strength and endurance.

This is particularly true in running, which requires the hip joint to switch between instantaneous stance stability when the leg is on the ground and powerful but low-resistance mobility when the leg is in the air. Hips need to be both incredibly stable and mobile throughout each phase of the running motion.

The first part of this series covered the initial step in optimizing hip efficiency: myofascial mobilization using a foam roller, combined with specific rotational movements to improve on-axis hip motion.

But how do we maintain that efficiency in the long term? This requires targeted strength work, though perhaps a bit different from what most runners are used to.

Coordination and Activation: Training Hip Motions for Optimal Efficiency

Many runners perform hip muscle activation exercises. These are often band-resisted exercises or movement patterns designed to be performed pre-run and purport to improve hip function while running.

One of the most common examples is “crab walking” or “monster walking” with a band around the knees. This involves lateral stepping — sometimes with a forward component — against the resistance of an elastic band.

Many runners feel better after these activation exercises. However, in my clinical experience, they rarely lead to meaningful long-term improvements. The work tends to enhance the immediate run that follows, but seldom produces noticeable gains in key running metrics such as speed and endurance, or in hip mobility or strength.

The likely reason is that these activation exercises promote generalized hip muscle co-contraction: many muscles firing at once. While this co-contraction can help with stance-phase stability — keeping the hip steady during ground contact — it is neither coordinated nor specific enough for the dynamic movements of the running stride itself.

The following plan uses six exercises, each isolating and targeting one specific, running-relevant hip motion. All six movements occur naturally at some point in the running gait cycle. The following six resistance exercises target each of the six essential hip motions:

• Internal and external rotation
• Adduction and abduction
• Flexion and extension

While there are many options for each motion, these are my personal and professional favorites:

Hip Internal Rotation: Prone Bent Knee

This exercise works on internal rotation, a key stability motion within the hip, and a crucial accessory action in running push-off.

[Editor’s Note: Click here to watch the film on YouTube.]

Hip External Rotation: Sideplank Clamshell

The clamshell exercise strengthens the hip external rotators in a position of hip flexion, which is where they are used in the running cycle. We pair it with a side plank to work on both stance hip, as well as lateral trunk and shoulder blade stability.

[Editor’s Note: Click here to watch the film on YouTube.]

Hip Adduction: Sidelying Bottom Leg Lifts

After languishing amongst runners for years, the importance of hip adductors is growing in awareness. And while there are more aggressive ways to work the medial hip and thigh, this foundation movement is surprisingly challenging without any resistance.

[Editor’s Note: Click here to watch the film on YouTube.]

Hip Abduction: Side Plank Lateral Hip Raise

This exercise targets the all-important gluteus medius, which — in the running movement cycle — combines with and counterbalances the gluteus maximus for a strong, efficient hip push-off. Like the sideplank clamshell for external rotation, this sideplank variation works on the active movement in the upper leg, while emphasizing the stance stability of the bottom leg.

[Editor’s Note: Click here to watch the film on YouTube.]

Hip Flexion: Supine Bike Pedals

Hip flexion is a crucial component of running efficiency and half of the dominant running stride motion. While hip flexion should also be strengthened in the early range of motion, this end-range movement is a great starting point for coordinated movement at the top of the range.

[Editor’s Note: Click here to watch the film on YouTube.]

Hip Extension: Single-Leg Bridges

Hip extension is worked unilaterally through a bent-knee bridge motion. The opposite leg is positioned in hip flexion, mimicking the running motion.

[Editor’s Note: Click here to watch the film on YouTube.]

Key Focus Areas in Hip Coordination Exercises

To maximize benefit, there are some important considerations for hip coordination work.

Isolate the Ball-and-Socket 

For each exercise, the primary moving segment is the hip: the ball moving in the socket. Focus on this movement, imagining a smooth, coordinated spin of the femoral ball in the pelvic socket. And while the rest of the leg may move, no other motions should occur. The pelvis and spine should remain stable.

Think about smooth, coordinated concentric (outward) movement, followed by equally smooth eccentric return.

Own the End Range

Perform the movements slowly, pausing a fraction of a second, or longer, at the end of your range. This ensures you have true control of the full range of movement. Avoid fast, jerky movements, which often involve compensatory contractions.

Daily Activation 

To achieve a desired activation effect — enhanced running speed, strength, and comfort — select anywhere from one to all six exercises and do one to two slow sets of 10 to 15 repetitions, or to the point of fatigue when hip control or trunk and pelvic stabilization become compromised. Do this immediately before a run, or before any other physical activity.

Twice Weekly for Volume

To create significant and sustained improvement in hip strength, hip mobility, and running economy, perform three to four or more sets of all six exercises twice a week.

Pair in the Gym

To reinforce and gauge the effect of these hip coordination exercises, pair them with existing gym work: everything from your favorite single-leg run exercises, like split squats, to traditional heavy leg exercises, like deadlifts. Most people will see significant improvements in heavy lift performance when paired with coordination work.

Conclusion

By consistently training all six fundamental hip motions with focused, coordinated exercises, runners can move beyond temporary activation and build lasting hip efficiency. This approach strengthens the deep stabilizers, improves on-axis control of the femoral head, and translates directly into smoother, more powerful running with better economy and reduced injury risk. Make Joe’s Six Pack a regular part of your routine — daily for quick activation and a couple of times per week for real strength gains — and see what a huge difference it can make in your life, in and out of the running shoes.

Call for Comments

• Have you tried Joe’s myofascial mobilization and specific rotational movements from the last article? What results did you experience?
• Do you regularly incorporate hip strength into your workout routine?