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Injury Prevention

Do Something Streak, Day 17: Hip Circuit Workout

Master these basic moves now so you can quickly move through them later as part of your run warm-up or cool-down.

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Got knee pain? It might be because you have weak hip muscles. As it turns out, problem areas don’t always originate at the point of pain – sometimes, it’s weakness elsewhere in the kinetic chain. That’s particularly true of the hips, which is a common culprit behind many lower-leg injuries. That’s why today’s Do Something Streak activity is this Hip Circuit workout from Jay Dicharry’s book, Running Rewired: Reinvent Your Run for Stability, Strength, and Speed.

This session is what’s knowns as a “precision workout,” which is designed to cue smooth movements and build better muscle memory. Many precision workouts, like this Hip Circuit, does not require any equipment at all—just your body weight. Once you master the movements, you can do these short, targeted precision workouts in just 15–20 minutes – try it today, then get in the habit of including this workout before or after your run, once or twice a week, as part of your regular strength training regimen.

Hip Circuit

Time: 15–20 min.
Equipment: none
Rest 30–45 sec. between each exercise

2 Rounds:
Twisted Warrior, 10 reps on each leg
Butt Scoots, 20 reps on each side
Pigeon Hip Extension, 10 reps on each side
Glute Rainbow, 10 reps on each side
Standing Hip Circles, 5 reps on each side
Tippy Twist, 8 reps on each side
Burpees, 10 reps
Frog Bridge, 25 reps
Lateral Hurdle Hop, 20 hops

Not signed up yet for our January challenge? You can still be a part of the Do Something Streak. Just do something (anything!) for 30 minutes for 30 days. Sign up for the Do Something Streak and be entered to win one of our great prizes. Prizes will be picked at random a week in, halfway through, and at the end of the streak. Do something!