By  Shane Dowd, CES, CMP

You've felt that twinge. That ache. That nagging pain in your hips that just won't go away…

You're not alone. Hip pain is a common complaint among runners, but it doesn't have to be your reality.

Forget the quick fixes and band-aid solutions. It's time to get to the root of the problem and build hips that can handle the miles. Hips that are strong, mobile, and ready to carry you to your running goals.

In this guide, we'll dive deep into the world of hip strength and mobility. We'll explore why your hips are the linchpin of your running stride and how weaknesses and imbalances in surrounding muscle groups can contribute to pain and injury. 

But more importantly, we'll arm you with the you need to bulletproof your hips and keep running strong.

 The Foundation of Strength

Your hips don't operate in isolation. They're part of a complex system that includes your glutes, hip flexors, adductors, and more. When one link in the chain is weak, it can throw off the entire system and lead to pain and dysfunction.

That's why a well-rounded strength training routine is crucial for building bulletproof hips. Compound movements like deadlifts, squats, bulgarian split squats, and bridges target multiple muscle groups at once, helping you build strength and stability from the ground up.

But don't stop there. Single-leg exercises like single-leg deadlifts, step-ups, single leg plyometrics, and more are your secret weapon for dialing in hip stability. 

These movements challenge your balance and force your stabilizing muscles to work overtime, helping you build the control and stability you need to run with confidence.

On the flip side, good flexibility and range of motion is also key.

Targeted massage and stretching exercises are just as critical as strength. Exercises like using a ball on the groin, or the Quadballer on the quads. 

 Consistency is Key

Building bulletproof hips doesn't happen overnight. It takes time, patience, and, most importantly, consistency. 

A few short sessions of targeted strength work each week can make a world of difference in keeping your hips happy and healthy for the long haul.

Start small. Commit to just 1-2 sessions of leg strength workouts per week. As you build the habit, you can gradually increase the duration and intensity of your workouts. 

The key is to make strength training a non-negotiable part of your running routine.

And remember, strength training isn't just about preventing injury. It's about unlocking your full potential as a runner. When your hips are strong and stable, you can run with better form, greater efficiency, and more power. You'll feel the difference in every stride.

Putting it All Together

So what does a hip-strengthening and mobility routine look like in practice? Well, it’s based on our TSR Method which stands for tissue work, stretching and re-education. 

Here's a sample workout to get you started:

• Goblet Squats: 3 sets of 8-10 reps
• Deadlift variations: 3 sets of 10-12 reps
• Lunges: 3 sets of 8-10 reps per leg
• Lateral Lunges: 3 sets of 12-15 reps per leg
• Isolation Work: 3 sets of 15-20 reps per leg

Remember to start with a weight that challenges you but allows you to maintain proper form. As you get stronger, you can gradually increase the weight and intensity.

But strength training is just one piece of the puzzle. Don't forget about the importance of mobility and flexibility work as well. Tight hip flexors and adductors can contribute to hip pain and dysfunction, so be sure to incorporate stretching and what I call “targeted tissue work” into your routine. 

This goes far beyond basic foam rolling—it’s about using the right techniques to restore balance, unlock mobility, and help your hips move freely again.

If you want to learn more, check out the Hip Fix program at GotROM.com

The Bottom Line

Building bulletproof hips takes time, effort, and consistency. But the payoff is worth it. 

When your hips are strong and stable, you can run with greater confidence, power, and resilience. You can say goodbye to nagging pain and hello to your strongest, fastest, most injury-resistant running yet.

So ditch the quick-fix mentality and commit to the long game. Your hips (and your running) will thank you.

Struggling with hip pain? Get personalized help through our Hip Fix 1:1 Coaching — apply at gotrom.com/vip.

In this Doctor of Physical Therapy led program, we:

• Take your through a professional hip assessment
• Design you a custom “TSR” Healthy Hips routine
• Provide unparalled 24/7 video, audio and text support - anytime you need it
• Give you “Pain-Free in 3 Guarantee” which means if you don’t reach your goal in 3 months or less, we’ll keep working with you for FREE until you do. 

But, this program is in high demand, so you need to apply to join. 

I hope this blog and the free routines were helpful. If you got value, please like, share and subscribe. And as always, please remember, you’re just 1 step away from building (or rebuilding) your perfect body.