Two Great Exercises To Improve Running Hip Mobility

Below are two of my favourite dynamic hip mobility exercises to incorporate into a running specific warm-up.

Truly great “bang for your buck” exercises, as not only do these dynamic drills help to develop improved mobility around the hips; they also challenge balance and stability, both very important factors for runners.

Drill 1: March & Thigh Grab

  • Slow and controlled forward progression for 20-30 metres
  • Hold your posture long and tall
  • Knee-to-Chest, not Chest-to-Knee
  • Feel a stretch in your Glutes and Hamstrings (raised leg), and sometimes Hip Flexors (standing leg)

Drill 2: March & Heel Grab

  • Slow and controlled forward progression for 20-30 metres
  • Hold your posture long and tall, with your Chest up
  • Pull your Heel towards your opposite Hip, while pulling the Knee (same side) up and across your body
  • Feel a deep stretch around your Hip, targeting the often troublesome Piriformis muscle

Last updated on March 2nd, 2021.


  1. Thanks for this – I’ll give it a go. I’m trying to sort out a problem in that I am much stiffer on one side than the other. If I sit on the floor with my legs apart, I can easily touch the toe on my right foot when I stretch my hamstring. On the other side I can’t touch the toe at all. I do mobility exercises before running and stretch afterwards but I’ve had this imbalance for years. Would love to know if you have any other suggestions. Thanks!

  2. Thank you, found this to be a great way to warm up before a run. running mobility is over looked by many people when the go on a run.

    Tristan Nardella

  3. I’m looking for a way to encourage young athletes to move their arms in the proper manner. Many of the Younger athletes swing their arms across their bodies creating a side way motion. Do you know of drills/exercises that could be used to provide the forward/back motion.