Mobility Circuit for Runners: 7 Moves to Unlock Hips and Hamstrings

Why Hip and Hamstring Mobility Matters for Runners

The ability to extend through the hips and lengthen the hamstrings plays a key role in running mechanics. However, repetitive movement patterns, long hours of sitting, and daily fatigue can contribute to stiffness that alters how you move.

Mobility-focused routines may contribute to:

Efficient stride patterns
Reduced sensation of tightness post-run
Better coordination between hips, glutes, and core
A more relaxed recovery process

If you're looking specifically for warm-up strategies, check out Dynamic Warm-Up Exercises for Runners. And don't miss our guide dedicated to Foot and Ankle Strength: Mobility and Stability Strategies for Active Adults.

The 7-Move Mobility Circuit

This example routine blends dynamic and static movements commonly included in runner mobility programs. It can be used as part of a warm-up, cooldown, or active recovery session.

Try: 1–2 rounds
Try: 30–60 seconds per move or per side

1. 90/90 Hip Switches

This seated movement guides your hips through rotation without forcing a deep stretch.

Sit with one leg in front, bent at 90°, the other to the side
Keep your upper body tall using your core and switch your legs to the one previously to the side is now in front

2. Lunge with Rotation (“World’s Greatest Stretch”)

A total-body flow that opens the hips, activates the core, and encourages hamstring glide.

Step into a deep lunge
Plant your hand and rotate your torso towards the front leg
Shift back to stretch your front leg, then switch sides

3. Glute Bridge Marches

These are commonly used to work on hip extension and engage the posterior chain.

Begin in a glute bridge
Slowly lift one knee while keeping the pelvis stable
Lower and alternate

Modify by starting with basic two-leg bridges if needed.

4. Hamstring Scoops

A dynamic stretch that moves the hamstrings through a functional range.

Step one foot forward, heel down
Scoop your arms toward the foot with a hip hinge
Return to standing and switch legs

5. Half-Kneeling Hip Flexor Stretch with Overhead Reach

This position targets the front of the hip and encourages a full-body line of tension.

From a half-kneeling lunge, tuck the pelvis and gently shift forward
Reach the arm of the kneeling leg overhead and side-bend

6. Standing Forward Fold with Calf Pedals

Stretches the entire back of the leg, from calves to hamstrings, along with the low back, while encouraging breath and downregulation.

Hinge at the hips and let your upper body hang
Bend one knee at a time to “pedal” the legs
Keep it relaxed and gentle

7. Supine Hamstring Strap Stretch

A classic option for more passive lengthening of the hamstrings.

Lie on your back and loop a strap over one foot
Extend the leg gently, keeping tension light
Alternate sides

Tips for Consistency

Start small: Even one round after a run can be helpful
Make it part of a routine: Consider using this after your runs or on a rest day
Stay within your range: There’s no need to force positions or chase depth

Expand Your Mobility Toolbox

This 7-move sequence is one option that many runners will find useful. You can mix and match movements based on how you feel, or blend it with other recovery practices.