In this video, Ben Musholt demonstrates four different exercises to improve your hip and core musculature, specifically for trail running.


Ben uses a medicine ball for added resistance, but you could also use a dumbbell or kettlebell. The four movements are:


  • Split jumps - Straight up and down for 45 to 75 seconds.
  • Ice skater jumps - Side to side for 45 to 75 seconds. Great for lateral stability of the hips.
  • Single leg squat jumps - Excellent training for uphill runs and controlling your descent downhill.
  • Single leg trunk twists - A brilliant exercise for your trunk and hips, helps you to stay tight when going round corners.


Work these for a while and let us know how your runs go!


Every Sunday we feature a new bodyweight exercise video from physical therapist Ben Musholt, author of the Mad Skills Exercise Encyclopedia. Ben's diverse movement background spans board sports, martial arts, parkour, and gymnastics. Get watching and get moving!