• Luke Nelson

Runners: how strong are your hips?

Hip strength is important for runners to stabilize the hip joint throughout the gait cycle, provide recovery of the swing leg & weakness in this area has been implicated in a number of injuries including the knee.

So here are our top 4 tests to perform at home to test the strength of your hips!


1️⃣Anterior powerline Bunkie test

🎯Tests: Hip flexors.

🔎How to perform: Set up in a front plank position with your feet elevated 30-40cm off the ground. Remove 1 leg from the step so all your weight is going through one leg. Ensure that your body, hip & leg remain straight. Hold this position for as long as possible.

🎯Normal result: 40+ seconds, with no greater than 10% difference side to side.

2️⃣Single leg bridge to fatigue

🎯Tests: Hip extensors (hamstrings & gluteals).

🔎How to perform: Elevate the heel on a chair/table approx 60cm high. Slightly bend the knee 20 degrees, & have the non-testing leg bent up so the thigh points vertically. Fold the arms across the chest, then lift the buttock off the floor up to the point where the hip is at zero degrees, then lower down again. Repeat as many times as possible until failure. Ensure the non-testing leg stays still and it’s not used to assist in momentum⁣⁣.

🎯Normal result: 25+ reps with less than 10% difference side to side.

3️⃣Side plank to fatigue

🎯Tests: Hip abductors

🔎How to perform: In the side plank position, have your bottom leg resting on top of a table/chair 30-40cm from the ground. Slightly raise your top leg so all your weight is on the bottom leg & hold for as long as you can

🎯Normal result: 40+ seconds, less than 10% difference side to side

4️⃣Copenhagen bridge

🎯Tests: Hip adductors.

🔎How to perform: In the side plank position, have your top leg resting on top of a table/chair 30-40cm from the ground, with your bottom leg underneath so all your weight is on the top leg.

🎯Normal result: 20+ seconds, less than 10% difference side to side

If performing all of these in one session, we recommend having 1-2mins rest in between each test to allow sufficient recovery.


If you need further assistance with your running injuries or performance, don't hesitate to contact us at www.healthhp.com.au


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