A physical therapist shares the one exercise he recommends for runners with stiff hips

If you often do hip stretches, but still deal with stiffness in your hips when running, you might not be dealing with tightness, but weakness in the hips.

According to physical therapist Sanjit Kooner, this is a common issue. “Many runners focus on stretching their hip flexors to reduce stiffness, but often overlook strengthening them through their full range of motion,” he tells Fit&Well.

“Weakness at the end range can contribute to tightness, reduced stride efficiency, and even discomfort over time,” Kooner explains.

He has found a move that helps to combat this problem. “This exercise challenges the hip flexors while they’re fully lengthened, building both strength and mobility at once,” he says.

How to do Sanjit Kooner’s hip flexor drill for runners

You’ll need a bench for this move, or another stable surface you can sit and lean back on. You’ll also need something to anchor one foot down with. Kooner performs the move holding a dumbbell on his chest in the Reel, but he suggests that beginners start without a weight.

Whether you use a weight or not, moving with control is essential. “Move slowly through the range,” says Kooner. “Avoid using momentum or swinging the leg.”

The core also plays a big role here. “Keep your core engaged to prevent your lower back from arching,” he says.

Complete 8 to 12 reps per side, holding briefly at the bottom of the movement before raising slowly again. Complete two to three sets.

Aim to do this two to three times per week for noticeable improvement in strength and mobility.