Hip extension involves some of the strongest muscles in your body, the hip extensors. But more often than not, they’re also the most overlooked. Let’s explore why they are so important and exercises to improve hip extension.
I’m the first to admit that because I started running as supple 20 year old, I didn’t spend much time thinking about anything related to hip mobility or injury prevention.
OHHHHH silly little me. If only I’d known that improving my hip extension, flexibility and mobility would have not only improved my running, but prevented IT Band Syndrome.
Ahh well let’s just say I’d have been doing all of this sooner!
You see, while the knee pain is often the most common complaint among runners, the problem is your hips.
It shocks all of us who go through a major injury to find that nearly all of our issues could be resolved with a little extra PT time on our hips!
In this article, you’ll learn everything you need to know about hip extension, what muscles they target, why they matter for runners, and the exercises you need to do to avoid injuries.
What is Hip Extension?
Hip extension is the movement of your thighs away from your front pelvis. It occurs when you extend your hip joint so that the angle between your thigh and pelvis increases.
In other words, when your foot is on the ground and your opposite knee is in the air, your extension is in the foot pushing off.This moment in the stride gives you a LOT OF POWER. If you can’t fully extend, then you can’t fully utlize the muscles to propel your hips forward.
Our hip extension is often compromised due to our sedentary lifestyle, as sitting around for too long can result in tighter hip flexors and weakness in the hip extensors.
What is Hip Extension vs Hip Flexion?
As explained above, hip extension is when you extend your hip joint so that the angle between your thigh and pelvis increases. Examples of everyday activities that involve your hip extensors include standing, getting up from a chair, climbing stairs, walking, and running.
Hip flexion, on the other hand, is when you decrease the angle between your thigh and pelvis. Examples of activities that involve your hip flexors include sitting at your desk and lowering into a squat.
What Muscles Do Hip Extensions Target?
Hip extension relies on two main muscles which are our glutes (gluteus maximus) and hamstrings. Giving you a little more of the body breakdown so you know where your muscles are and how they work.
1. Gluteus Maximus and Gluteus Medius
This is the prime muscle involved in hip extension, and it also happens to be the largest muscle in our buttocks. Although the gluteus maximus is the main muscle, the gluteus medius also helps in hip extension to a lower extent.
2. Hamstrings
There are three muscles that make up the hamstring, namely the biceps femoris long head, semitendinosus, and the semimembranosus. All three support the glutes during hip extension movements.
AND on the flip side, we’ll be working on releasing tight hip flexors!
Why Does Hip Extension Matter for Runners?
During the push of portion of our stride, the leg should be extended straight behind us and our glute medius engaged to create a forceful push off the ground.
However, if our hips are weak, unstable, or inactive then we lose out on this power!
Our goal is to create a stable pelvis (meaning it doesn’t drop side to side while running), improve our range of motion and the power from our glutes to get the most from that stride!!
- You’ll run faster by engaging more muscles.
- It will reduce injuries because other muscles don’t have to compensate for the weak ones.
- It’s possible to run farther by not fatiguing the muscles that are trying to make up for the weak hips.
Issues Created by Poor Hip Extension and Rotation
If, as a runner, you lack either the hip extension or the pelvic control required to effectively make use of the hip extension you do have then a few issues can occur when you run.
One of the most basics ones is that it’ll become more difficult for you to increase stride length sufficiently enough to be run at a pace that recognizes your full running potential, while still staying efficient.
Jay Dicharry of REP Biomechanics lab says 85 percent of runners have tight hip flexors. And Olympic running coach Bobby McGee says it is the first thing we should address with running form.
In order for runners to achieve maximal extension/power (kicking the leg out behind you) of roughly 20 degrees, the hip needs to be open enough to rotate internally.
Without that rotation the body begins to compensate with other muscles. This leads to overuse injuries, imbalances, IT Band and knee issues.
One of the most common ways this is illustrated is by looking at if your “hip drops” when running.
This is a sign of weak hips and often a weak core. Get a complete stride analysis, not just your feet at the running store, to see where you might be weak. 
All right so what do we do about it??
Unfortunately runner’s believe that being injured is just part of the game, but it doesn’t have to be if we listen to our bodies and take just a few minutes to work on some specific areas {{cough hips}}.
Running Injuries Caused by Hip Restriction
There is a real correlation between runners being unable to achieve the required glute-powered hip drive while running due to tight glutes and hips.
Firstly, when a runner can’t propel with their hips, i.e. glutes and hamstrings, they tend to propel using their plantar flexors (the calf complex) at their ankles.
This can manifest as pushing-off excessively at the ankle which places more demand on the plantar flexors of the ankle and calf complex.
While these flexors are structured to contribute to this propulsion through the feet and ankles, they’re not meant to create all of this propelling force. It needs to be shared by the hips and plantar flexors.
By having weak and restricted hips, your plantar flexors have to pick up the slack when it comes to propulsive efforts.
This can lead to a host of issues and injuries such as Achilles tendon injuries, calf tightness, plantar fasciitis, and even shin splints. Not to forget IT band and overall knee issues in general.
Your lower back can also start compensating for a decreased range of motion and strength in your hip muscles which may then even cause spinal injuries.
All right so what do we do about it??
Unfortunately, runners believe that being injured is just part of the game, but it doesn’t have to be if we listen to our bodies and take just a few minutes to work on some specific areas {{cough hips}}.
What muscles extend the hip?
Hip extension is often compromised due to our sit all day culture, which might lead you to the culprits: your glutes and your hamstrings. The glutes are often inactive due to sitting, while the hamstrings become tight due to a tilted pelvis.
7 Best Hip Extension Exercises
Recently I posted on Instagram new moves I’ve been doing with a stability ball that have been amazing for helping to open up my hips {which means a better stride and more fluid movement}.
A number of you asked to see what they looked like in action and who am I to say no!
One quick starting point to release the tightness is to try standing more throughout the day, include these hip flexor stretches and then start adding in just a few of these moves 3 times a week.
You’ll also be amazed at how much these work your core, which again goes to improving your overall running form and power!
The following video demonstrates some of my favorite hip strength moves, which can always be done as part of your warm up or during a strength training day.
In each of these moves don’t forget to engage your core for the full effect.
1. Single Leg Extension
Standing on your right leg, bend your left leg as though pulling it back for a stretch and place your foot on the ball.
You want to start with the ball almost right below you and then slowly extend that leg back. Initially you might need to lightly hold something to keep your balance. As you strengthen your hips and improve balance and stability, it won’t be necessary.
2. Stability Ball Rotation
In a tabletop position with your knees on the ball, rotate both knees to the left and then pull yourself back to the starting position.
You’ll need to engage your core and hips to make this move work!
3. Core Tuck
From a plank position with feet on the ball, engage your core and hips to pull the ball in to your arms and then with control release it back out to a full plank.
This exercise engages your deep core muscles to make them stronger and help increase balance and stability in your body.
4. Hip Bridge
Laying on the floor with both heels on the ball, bring the stability ball in to your bum while keeping your hips lifted.
Doing a hip bridge with a stability ball increases hamstring, glute, and inner thigh strength.
It also activates and engages the postural muscles and abdominals, and it helps to improve pelvic stability. Plus, this exercise is low-impact and so it doesn’t put pressure on joints.
Checkout some other hip bridge alternatives!
5. Single Leg Bridge
Raise your left leg in the air while keeping your right foot on the ball. Pull the ball in to you with just your right foot, while again keeping your hips in the air.
This exercise isolates and strengthens your hip extensors, i.e., your glutes and hamstrings.
6. Bird Dog
Begin on your hands and knees with your hands directly beneath your shoulders and your knees beneath your hips.
Extend your right arm forward and your left leg back while keeping your hips and shoulders parallel to the ground.
Hold the position for 2-3 seconds before returning to the starting position. Repeat with the opposite arm and leg.
7. Clamshell
Lie on your side with your knees bent at a 90-degree angle and your feet together.
Keeping your feet together, lift your top knee up towards the ceiling while keeping your feet touching. Lower your knee back down to the starting position.
Don’t want to forget these moves? Pin them for later.
Benefits of Hip Extension Exercises for Runners
The exercises, I explained above, might seem simple, but they’re highly effective. They’ll help strengthen your hip extensor muscles and also increase your range of motion.
Using a stability ball, to do these exercises as I’ve explained and shown in the video, creates an unstable surface and challenges more and deeper muscles to kick in and help. This creates strength and these exercises are highly effective at working out all your hip muscles.
Doing these moves will stabilize the pelvis, reduce strain on the back and even help improve your overall athletic performance in not just running but other sports that require power.
Both hip extension and hip flexion are crucial when it comes to balance. While many of us do tend to work our hip flexors, we ignore our hip extensors. By concentrating on both and not neglecting either, we can greatly prevent running injuries from occurring.
Running is great for your hips, glutes and knees if you just give your body a little bit of extra attention to ensure it’s ready to go after hours of sitting. That’s why I’m always harping on the necessity of a great dynamic warm up!
Looking for more hip work?
- Best Hip Strength Exercises for Runners
- How to Stretch Your Hips
- Strength Training for Runners
- Exercises to Prevent Hip Bursitis
- Hip Flexor Strength Exercises
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Susie @ Suzlyfe
Freaking hips. They (and your ankles) cause all the trouble, don’t they? And those blasted glutes….
Megan @ Skinny Fitalicious
OMG…totally dying over your little dance at the end. So cute!
Emily Swanson
Emily is so bad at stretching out those hips… This almost scares me to think of how bad my form is… O_O But I need to do some of these.
Rachel
Hips and glutes are my problem areas. Sigh… but now that I’ve been diagnosed with hypermobility I have to be super careful about doing exercises properly and not overextending. Makes for some interesting (frustrating) strength work days! I’ll have to add in some of these stability ball moves.