If there are two things we discuss a lot in our fitness content here at Tom's Guide, it's advice around building a stronger core and improving hip mobility. Often, these two topics are discussed separately, but for the past month, I've been doing two exercises that target both at once, and I've discovered they are a bit of a game-changer.
I am sure you're familiar with the side plank exercise. Prepare to add a little pizzazz and introduce one of the best resistance bands to the side plank and hip flexion and the side plank with leg raises. Both involve core engagement, balance and controlled hip mobility.
For the past month, I’ve been doing them two to three times a week as part of larger workouts. I discovered them when I started a new running plan with Runna, one of the best running apps, which also includes supplementary strength training alongside your runs. For once, I’m completing strength work consistently, and these two exercises have made a real difference to my running and recovery.
Side plank with hip flexion
Before adding a resistance band, you can try the exercise without it to see how you find it. Once you’re comfortable with the movement, add a light to medium band around your feet for extra resistance.
- Lie on your side with your elbow directly under your shoulder and legs stacked.
- Lift your hips off the ground so your body forms a straight line from head to feet.
- Engage your core and glutes.
- Slowly lift your top leg forward toward your chest (hip flexion) against the band’s resistance, keeping your torso stable and hips lifted.
- Lower your leg back down with control.
- Repeat for 8–12 reps on one side, then switch.
- Modification: If it feels too hard at first, try doing the side plank from your knees instead of your feet. This reduces the load on your core and shoulders while you build strength.
This move is effective for strengthening the lateral core and hip flexors while challenging your stability. It trains your obliques and deep core muscles to resist rotation while your top leg moves, which helps improve running efficiency and control during single-leg movements.
Side plank leg raise
Again, if it feels too challenging at first, you don't need to use a resistance band. Try the exercise without it to get the hang of the movement. Once you're comfortable, add a light to medium band around your shins for extra resistance.
- Lie on your side with your elbow directly under your shoulder and legs stacked.
- Lift your hips off the ground so your body forms a straight line from head to feet.
- Engage your core and glutes.
- With control, lift your top leg upward against the band’s resistance, keeping your hips stable and your torso aligned.
- Lower your leg slowly back to the starting position.
- Repeat for 8–12 reps on one side, then switch.
This variation focuses on the glutes and lateral hip muscles while still engaging the core. Lifting the leg against resistance strengthens the hips and improves pelvic stability, which helps keep your hips steady while you run and supports a more powerful stride.
Since adding these two exercises to my routine, I have noticed a couple of key changes. Most importantly, I haven’t experienced any niggles in my hips, which is usually an area of tightness and discomfort, especially during training blocks with increasing mileage. This has helped both during runs and in recovery, making it easier to manage consecutive weeks of training.
I’ve also noticed subtle improvements in my core strength, which has helped me maintain better running form for longer and feel more stable overall throughout my workouts.
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