Hip-Strengthening ExercisesHere are a few of the most commonly prescribed exercises by physical therapists and coaches to help runners strengthen their hips and core region. These moves can help athletes avoid runner's knee.
Clamshells: Lie on your right side and bend your knees at approximately a 45-degree angle. Keeping your feet together, slowly lift your left knee to "open up the clamshell." Pause and then lower your knee to "shut the clamshell." Repeat 10 to 15 times on each side.
Bridge: Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your butt off the ground, keeping your back straight and engaging your low back and glutes. Hold for 10 seconds and lower your body back down. Repeat seven to 10 times.
Plank: Get yourself into a push-up position, but lower down to support your body with your forearms. Keep your back straight and your butt aligned with your body, fighting the urge to bend at the waist. Hold for 30 seconds and repeat four times.
Side Leg Lifts: Lie on your right side, keeping your legs straight. Lift your left leg in the air as far as you can and then lower back down. Repeat 15 times on each side.
Bird Dog: On all fours, lift your right knee and left hand off the ground, bringing them together under your body. After that move, simultaneously stretch your right leg back behind your body and your left hand out in front. Repeat 15 times and switch sides.