OPENING MOVES FOR YOUR HIPS

Running coach Amanda Nurse shares her five favourite hip stretches for runners. You can do them after a run or even on a recovery day

Skating squat

Stand with legs just wider than hip-width apart. Lower into a squat. Shift your weight to your right leg as you rise up to standing and extend your left leg back, like you’re on skates. Return to a squat and repeat on the opposite leg. Alternate for 60 seconds.

WHAT IT DOES

Strengthens glutes, lengthens hip flexors.

Low-lunge variation

Start in a low lunge with your right foot planted, right knee bent and your left knee on the floor. Place your palms flat on each side of your right foot. Lift your left arm above your head as you lean to the right. Hold for five breaths, then repeat on the opposite side.

WHAT IT DOES

Strengthens quads and hips, lengthens psoas.

One-legged bridge lift and lower

Lie face up, knees bent. Lift your arms. Engage glutes to lift hips. Transfer weight to your right leg and extend your left leg for five breaths. Lower your leg, hover over the floor for five breaths, then lift back up. Do eight reps, then repeat on the left leg.

WHAT IT DOES

Activates the glutes, and strengthens the hip flexors.

Crescent lunge knee-up

Start in a high lunge, right foot forward, knee at 90 degrees, hips square and toes facing forward. Lift your arms as you stand and draw your left knee towards your chest. Return to start position. Do 10 reps, repeat on the left leg.

WHAT IT DOES

Strengthens glutes (especially the glute medius) and the hip flexors.

Full-range figure four

Sit upright with your knees bent, hands on the floor behind you. Cross your left ankle over your right knee. Let the left knee travel left, then back to the centre. Slowly go through the range of motion, then hold for five breaths for a good stretch. Repeat on the other leg.

WHAT IT DOES

Opens hip joints and stretches the glutes.