3 Exercises For Hip Mobility And Stability For Runners

A strong and stable hip joint reduces the risk of injury in your pelvic joints, spine and knees. It also promotes a good posture, as there is no limitation in the hips flexors area (above the thighs, the muscles which help you bring your knee up, that’s hips flexion) and you develop a stronger core and stability muscles.

For runners, and not only, strong stability muscles, a stable hip joints, strong glutes maximus and hips flexibility and mobility can save a lot of injuries, help recover faster from injuries, and help perform better.

By strengthening muscles around the hips joints, which also stabilize the joint, you can relieve lower back pain as well.



All exercises must be performed with correct alignment. If you lost technique and perform them with poor alignment then it’s for nothing. Dozens of repetitions are useless if they are not performed correctly.

Running is more than just placing one foot in from of the other. Running with good alignment, and a stable, mobile and flexible hip joint is the key to performance, speed or endurance, and less injuries.


1. Bridges

Lie down on your back.

Soles of your feet, hip width appart, flat on the ground and knees bent.

Keep heels as close to your buttocks as possible.

Lift your hips off the floor – using the buttocks.

This exercise activates your buttocks and hip stabilizers in your hip joints. It will reduce some of the back stiffness and lower back pain, and also improve your posture.


2. Squats

Particularly full or deep squats. These are excellent to strengthen your buttocks, and all stabilizer muscles from your feet all the way up to your core. It is a natural movement and should be practiced every day.

I have already written an article on Deep Squats – Benefits And Technique, it’s more detailed.


3. Balancing exercises 

Balancing exercises are again exercises which should be performed daily. They strengthen all stability muscles from the soles of the feet to the core.

Balancing exercises do not stop at just standing on one leg. Not at all. Try variations such as:

  • standing on one leg and placing a pencil on the floor, then picking it up ( the SeeSaw)
  • making a big circle around your body as far as possible, close to the ground but without touching (360 Degrees) – see video below
  • imagine you are the center of a clock, stand on one leg and touch with the other leg (with the toes only) each number around the clock (without putting any weight on the leg that reaches out)

Get creative but do take care where you balance. Even if you have very good balance, in case you do lose balance make sure you will not fall and hurt ourself. Safety first.


These exercises and more are some of the balance exercises we practice on out Natural Human Movement coaching. They are also part of the online Academy – a 12 weeks, weekly training and planning on Natural Human Movement, with videos, audios and detailed technique descriptions.

If you want to know more about The Academy contact me.

If you’d like to experience the outdoors Natural Human Movements training, we have FREE taster sessions taking place in Surrey. Message me and let’s book you on a taster session. Click here to message me.


Alexandra Merisoiu, The Body Engineer, is the Founder of The Merisoiu Technique – Institute Of Health And Human Movement and Dracula’s Retreat. She is also a qualified Low Back Pain Management and Prevention Exercise Instructor and REPS registered.

She specialises in working with runners, beginners and advanced, who want to run faster, further, with less effort and fewer injuries. This is done through natural movement fitness and running technique and mechanics drawn from the many disciplines Alexandra has studies throughout the years, including long distance running.

Since 1995 she has explored how the body and mind works. She has done this through using many different sporting techniques and working with a wide variety of highly respected coaches. Throughout her Martial Arts career she has achieved 3rd Dan Black Belt in Karate Shotokan, runs her own Karate club and is IJKA 2017 triple World Champion, 2016 WMO Martial Arts British National and European Champion. She still competes at an international level.

It is through these learnings, and drawing inspiration from respected natural movement names such as MovNat, IdoPortal and POSE Method of running among many others, that she has created The Merisoiu Technique and has established her own unique transformational programs that incorporate thousands of years of knowledge with Natural Human Movement.

Alexandra’s mission is to challenge the status quo of how to achieve the truly strong, fit and powerful body a runner needs to perform at their best level. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of natural human movement and running mechanics.

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