Myrtle Stretching Routine – Hip, Girdle & Running Exercises!

Runners and professional athletes include dynamic warm-ups and stretching exercises in their daily routine to improve range and strengthen the core. These routines can be done at any time and make you ready for a run. 

The Myrtle stretching routine is a simple, no-equipment, versatile routine that anybody can do to better prepare themselves for running races and other competitions. 

Myrtle Stretching Routine

What is Myrtle Stretching Routine?

Myrtle stretching routine is a highly effective routine that helps build hip muscle strength. It was developed by Jay Johnson, a running coach in Colorado. It is a simple set of exercises and can be completed in about ten minutes. The routine targets the hip girdle which most runners don’t focus on. 

Though simple, the bodyweight moves are effective at targeting smaller muscles in the hip region to improve range. These exercises strengthen muscles that are critical to runners towards the end of long races without getting tired. Athletes and runners benefit from strong hip and pelvic regions as they support the core. 

While lunges, squats, and other exercises are useful, they often target bigger muscles and also cause knee pain. Myrtle routine does not strain the knee and focuses on the small glute muscles and hip flexors to help the body absorb impact during the run and maintain the right form and posture. This helps you during the later stages of races when you get tired and experience impact on the wrong joints, muscles, and tendons. Adding these exercises to your daily routine builds flexibility and motion so that you can avoid pains and injuries during the run. 

How Often To Do Myrtle Routine?

Myrtle exercises should be performed at least three times a week for the best results. However, runners should make it a part of their daily pre-running routine. These exercises should be either done as a part of a stretching routine or in the form of a dynamic warm-up or warm-down session. 

Other weight training exercises can be added to the routine as well. Myrtle exercises should also be done after every run. You might find the exercises challenging as you start. However, you should get stronger with practice and find the routine quite easy. Then you can eventually add more difficult workouts. 

Myrtle Hip Routine

Myrtle’s stretching routine helps focus on the smaller hip muscles which are quite significant for runners. These exercises promote the activation of muscles in the hip area to improve mobility so that the runner can cover distances without pain. 

Donkey Whips

To do this exercise, keep your hands and feet down in a table position. Next, lift any one leg and take it behind. Swing the leg to the side and then to the center. Do this 5 times for a leg before changing the leg. 


Lie down on your right side with the hips and feet stacked and knees bent at 90-degrees, head rested on the right arm. Bring the knees near the body until the feet come in line with the butt. Next, raise your left knee as much as you can without lifting the right knee or rotating the hip. Hold the position for a second and slowly lower the knee back to the starting position. Do 8 reps for both knees. 

Donkey Kick

To do donkey kicks, start in a table position and bring one knee toward the chest. Next, kick the foot back trying to create a hook over the back. Repeat 8 times on each leg. 

Lateral Leg Raises

Start by lying on your side keeping the legs straight. Then, lift one leg to 45 degrees and lower it. Repeat the raise 5 times with a neutral foot, 5 times in a toe-in position, and 5 times in a toe-out position. 

Fire Hydrant

For this exercise, begin in a table position. Lift your leg until the knee and the foot reach the same height as the back. Keeping the knee bent, lower to the starting position. Repeat the exercise 8 times on each leg. 

Myrtle Girdle & Running Exercises – Getting Started

Myrtle Girdle & Running Exercises – Getting Started

A flexibility routine performed before the run and a core or strength routine after the run help improves your running to a great extent. Strength exercises and core routines help build dynamic flexibility which is quite important for running. A few minutes of flexibility training before the run would increase your heart rate and blood flow for better performance. 

Myrtle running exercises done after the run prove to be an effective warm-down and help relax the muscles. They also help build strength so that you can handle a higher intensity and run faster. Myrtle girdle and running exercises not just target the hip region but improve your overall flexibility and lower your risks of injury. 

To get started with these exercises, you can do them after every run until you are comfortable performing them before the run. Myrtle is an excellent choice for those with tight groin, glutes, and flexors. The routine gets you ready for the run, helps you stay consistent during the race, and avoids injury. 

Here are the Myrtle stretching exercises that target the girdle muscles to help improve the range of motion. 

Linear Leg Swing

To do this swing, stand in a straight position with a hip-distance between the feet. If you need balance, you can rest the hand on the wall. Now swing your leg in the front and then behind you. Do 10 reps on each side. 

Linear Leg Swing with Bent Knee

Stand straight with one side facing a wall. Stand on one leg and bend the other leg’s knee at 90-degrees. Keeping the knee bent, swing the leg in the front and back. Perform 10 reps on each leg. 

Knee Circle

Start in a table position and start making a circular motion with one of your legs moving forward, keeping the knee bent. Do this 5 times before switching the leg. Repeat the same sequence for the backward direction. 

Hurdle Trail Legs

Rest the hands on a wall and stand straight against it. Lift a leg, bend your knee and move it in a circular rotation in the forward direction. Repeat 5 times on both the legs and then do the exercise circling the legs backward. 

Lateral Leg Swing

To do this hip strengthening exercise, stand facing a wall with your hands on it. Keep the body straight and feet hip-distance apart. Stand on your right leg and swing the left leg across the body in such a way that the foot reaches the hip height. Keep the swinging leg straight and repeat 10 times on each side. 

Myrtle’s stretching routine is a great workout program that every runner should include in their daily regime. These exercises help warm up, strengthen the core, improve range and mobility to get you ready for long runs reducing the risks of injury.

Leave a Comment