To improve your stability when running strengthening the hip and glute muscles is imperative.

Focusing on strengthing your hip and glute muscles will not only lead to stability improvements but also helps with flexibility. All of this will help with injury prevention because strong muscles absorb more of the force that occurs when you strike the ground, resulting in less damage to bones, joints, and ligaments.

The below routine won’t take any longer than 20 minutes, and to gain the full benefits perform it two to three times per week.

1. Bridges

How to do: Lie on your back with your knees bent and feet flat on the floor.
– Lift your hips until your knees form a straight line with your upper body.
– Lower back down for one rep.

How many: 10 reps on each side, 3 times.

Advanced: Perform this move on one leg. Stretch out one leg and hold it several inches off the floor and lift your hips with the other leg. Switch legs and repeat.

2. Clams

How to do: Lie on your right side and rest your head on your arm or hand.
– Bend hips to a 40-degree angle and bend your knees at 90 degrees.
– Ensure one hip is lying above the other.
– Lift your left leg upwards while keeping your feet in contact with one another.
– Bring the left leg down to the starting position.

How many: 10 reps each side, 3 times.

Advanced: Add a resistance band around your legs, just above your knees.

3. Lateral Lunge

How to do: From standing, step out to your right, bending the right knee as close to a 90-degree angle as you can, while keeping your left leg straight.
– Step back to the starting position.
– Repeat in the opposite direction, stepping out to the left and bending your left knee – this is one rep.

How many: 14 reps in total, 3 times.

Advanced: Hold a dumbbell or medicine ball close to your chest and perform the same exercise.

4. One-Legged Deadlift

How to do: Stand on your left leg.
– Keeping your back, arms, and left leg straight, tip your upper body forward while raising your right leg behind you
– Return to starting position.
– After one set, switch to the other leg and repeat.

How many: 10 reps each side, 3 times.

Advanced: Hold a dumbbell or medicine ball out straight in front of you while you perform this exercise.

5. Side Leg Raises

How to do: Lie on your right side with your legs out straight.
– Raise your left leg high, then bring back down for one rep.
– After completing one set, switch to the other side.

How many: 10 reps on each side, 3 times.

Advanced: Add a resistance band around your ankles.