The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for hip flexor.
1. Psoas March
How: Lying on back with band around feet, alternate driving knees toward chest.
Dose: 3 sets of 10 per side, 2-3x/week
Why: Loads the iliopsoas in the running pattern.
2. Dead Bug
How: Lying on back, opposite arm and leg lower while bracing core.
Dose: 3 sets of 8 per side, daily
Why: Trains anterior core control — the foundation of hip flexor function.
3. Single-Leg Romanian Deadlift
How: Stand on one leg, hinge at the hip, lift back leg behind.
Dose: 3 sets of 8 per side, 2x/week
Why: Glute strength reduces hip flexor overcompensation.
4. Couch Stretch
How: Back foot on couch, front foot forward, drop into a lunge.
Dose: Hold 60s per side, daily
Why: Restores hip extension range that running shortens.
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