Want to Run Faster? Don’t Forget Your Hip Flexors!

When it comes to improving running speed, most athletes think of building stronger glutes, increasing stride length, or improving technique. But there’s one key area that’s often overlooked: your hip flexors.

Why Are Hip Flexors So Important for Speed?

Your hip flexors are the muscles responsible for pulling your thigh up and forward during running, prepping your leg for ground contact. While their role may seem minor at slower paces, things change dramatically when you start to sprint.

In fact, a study by Dorn (2012) found that during sprinting, the hip flexors actually perform more work than any other muscle group. That’s right — these small but mighty muscles become the power players at high speeds.

The Mechanics of Speed: What Changes as You Run Faster?

As your running speed increases, your body adapts by:

➡️ First, increasing stride length

➡️ Then, as speed continues to rise, cadence (step rate) picks up dramatically

This is when your hip flexors come into play. According to Schache (2014), this increased cadence puts greater demands on the hip flexors, making them essential for quick, efficient leg turnover.

Stronger Hip Flexors = Faster Running

Here’s the exciting part: research shows that strengthening your hip flexors can directly improve your sprint performance.

A study by Deane (2005) demonstrated that just eight weeks of targeted hip flexor strength training resulted in significant improvements in sprint times. That’s a big payoff for a small investment in your training.

How to Strengthen Your Hip Flexors

Some simple but effective exercises to begin with include:

• High-knee marches with resistance bands

• Straight-leg raises

• Cable or banded hip flexion

• Hanging leg raises

• Sprint drills with high knee emphasis

Start by incorporating 2–3 hip flexor-specific exercises into your routine twice a week, gradually progressing resistance and volume.

Bottom Line

If you’re chasing speed gains, don’t ignore your hip flexors. These often-neglected muscles play a central role in sprinting mechanics and performance. By strengthening them, you’re not only improving turnover and efficiency — you’re laying the foundation for faster, more powerful running.

References

• Deane, R. S., et al. (2005). "Effects of hip flexor training on sprint, shuttle run, and vertical jump performance." J Strength Cond Res 19(3): 615-621.

• Dorn, T. W., et al. (2012). "Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance." J Exp Biol 215(Pt 11): 1944-1956.

• Schache, A. G., et al. (2014). "Lower-Limb Muscular Strategies for Increasing Running Speed." J Orthop Sports Phys Ther: 1–44.