Hip Mobility for Runners and Lifters: Groins and Glutes

We’ve been evaluating a lot of runners and Hyrox athletes in this busy marathon and Hyrox season, plus my regular CrossFit patients on a weekly basis. One common issue popping up is the feeling of stiff and achey hips and backs due to the higher volume training. Here are a few movements I’ve been playing around with to get the pelvis and hip musculature moving more accurately as opposed to the low back compensating for hip stiffness.

1. Leg Tracing: Focus on keeping the pelvis and back still while you trace your foot up and down the opposite leg. 10 reps per side for each direction.

   https://youtube.com/shorts/K_LckXKYF5s?si=9UgmHbCFjUWtWqO6

   
   

2. Foam Roller Wall Rolls: Pull through your heels on the wall so your bottom barely leaves the ground, then push and pull with your hips to roll the foam roller between your knees. Keep the back and ribs still as you do this. 10-20 rolls per side should help loosen this area up.

   https://youtube.com/shorts/5dfHmNsew2Y?si=gOyV6U5DtS4OU4aV

   
   

3. Hip Squeeze with Internal Rotation: Take a block and squeeze it firmly with your feet off the floor, then rotate your feet out and away from each other. Repeat for 3-5 reps of 10 count. 

   https://youtube.com/shorts/aZG7LmMh_KU?si=ybbl5-zWZUZ7XA_6

   
   

4. Squat to Hip Lock: Drive up opposite hand and leg to reach a fully lengthened, extended position on one side of the hip while the other side is short. That extended hip should feel a strong glute contraction and the free hip is vertically above the parallel. 5 reps per side.

   https://youtube.com/shorts/GoohxEuy2as?si=YKVpFcN-WYNxdYda

   
   

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult