Hip Extension

Hip Extension is the movement of the thigh or leg backward, away from the front of the body. It plays a key role in walking, running, and maintaining posture. The primary muscles involved are the gluteus maximus, hamstrings, and adductor magnus. Strengthening hip extension improves lower body strength, stability, and mobility.

Hip Flexion and Extension: What Is It?

Basic hip joint motions such as hip flexion and extension are required for many activities, such as walking, jogging, jumping, and sitting. Understanding hip flexion and extension can help assess and enhance functional mobility, sports performance, and recovery.

The femur, or thigh bone, moves toward the front of the body during hip flexion. The hip flexor muscles, which include the iliacus, rectus femoris, and psoas major, are usually contracted to start this motion. By reducing the angle between the leg and the torso, hip flexion enables exercises like sit-ups, forward motion, and knee lifts.

The hip extension increases the angle between the thigh and the torso by moving the thigh bone away from the front of the body. Along with the adductor magnus, posterior fibers of the gluteus medius, and the hamstrings (biceps femoris, semitendinosus, and semimembranosus), the gluteus maximus, the biggest muscle in the buttocks, is primarily responsible for hip extension.

Hip flexion and extension are required during various actions to preserve stability, balance, and appropriate alignment. Walking requires the coordination of hip flexion, which pulls the leg forward, and hip extension, which pulls the torso forward.

The hip flexor and extensor muscles should continue to be strong, flexible, and stable to minimize injuries, enhance sports performance, and maximize general movement patterns. Regular stretching and strengthening exercises that focus on certain muscle groups can help increase functional capacity, decrease musculoskeletal imbalances, and enhance range of motion.

Hip flexion and extension can be affected by a variety of variables, including age, a sedentary lifestyle, muscle imbalances, and certain medical problems.

Hip Extension: What Is It?

When the hip joint is extended, the leg moves backward from the body’s midline. This movement is referred to as hip extension. This essential function is carried out by the gluteus maximus and the hamstrings (biceps femoris, semitendinosus, and semimembranosus).

When hip extension occurs, the leg slides backward, increasing the angle between the torso and thigh. Activities including running, walking, jumping, and climbing stairs frequently include this action. Squats, deadlifts, lunges, and kicks are just a few of the exercises and sports actions that need it.

Maintaining the strength, power, and mobility of your lower body depends on your hip extensors being strong and flexible. An increased risk of injury, imbalance, and poor athletic performance can result from weak hip extensors. Strengthening and enhancing the function of the hip extensors with regular training improves movement mechanics and overall physical performance.

The muscles of the hip extensors

A set of muscles at the back of the thigh and buttocks called the hip extensors cooperate to extend the hip joint. Sitting, standing, walking, jogging, and climbing stairs are all made possible by these muscles.

Primary Hip Extensor Muscles

• Gluteus maximus: The strongest hip extensor and the biggest muscle in the buttocks is the gluteus maximus. It controls motions including extending the thigh back, moving the body forward while walking or running, and getting out of a squat.
• Hamstrings: Three muscles on the back side of the thigh are called hamstrings. These consist of the semimembranosus, biceps femoris, and biceps flexors. While bending the knees is the primary function of the hamstrings, they are also crucial for hip extension. They expand the hip by working with the gluteus maximus.
• Adductor magnus: The adductor magnus muscle helps in hip extension even though its primary job is to adduct the hip, or bring the thigh to the midline. It is found on the inside thigh and helps with hip joint extension and stability.
• Gluteus medius and gluteus minimus muscles: The lateral side of the hip is where these muscles are situated. The posterior fibers assist in hip extension even though their main job is to abduct the hip or shift the thigh away from the midline.
• Piriformis: The piriformis is a small muscle located deep within the buttock. It contributes to both hip extension and rotation. This supports the general function of the hip extensors and can help stabilize the hip joint during motions.

It is crucial to remember that these muscles cooperate to create coordinated motions, and the degree to which they are used may differ depending on the activity and the individual. Regular hip extensor strengthening and stretching exercises can enhance hip function, stability, and general health.

Hip Extension Range of Motion

Hip extension range of motion (ROM) is the amount of range of motion that may be achieved by posteriorly extending the hip joint. It varies from person to person depending on variables including joint health, muscular strength, and flexibility. It is measured in degrees.

In a neutral posture, a healthy individual’s hip extension range of motion is typically between 20 and 30 degrees. You may thus move your leg back 20 to 30 degrees when standing with your legs completely extended.

Note that the actual motion may differ from person to person, though. Anatomical variances, age, fitness level, and past injuries are some of the variables that might impact hip extension. A person’s range of motion may vary depending on several characteristics.

It is important to note that actions like running, hitting, and doing exercises like squats or pulse can all be impacted by a lack of flexibility or a restricted range of motion in hip extension. Regular stretching exercises, such as hip stretches, lunges, and yoga postures that target the hip flexors and extensors, are advised to maintain and enhance the hip extension range of motion. For an accurate assessment and individualized advice, it is preferable to speak with a physician or physical therapist if you have concerns about your hip range of motion or if hip extension causes you pain or discomfort.

How to Assess Hip Extension Range of Motion

A straightforward measuring method may be used to determine the hip extension range of motion (ROM). To assist you manage your hip extension range of motion, follow these steps:

Select a stable, level surface to measure. Wearing loose-fitting, comfortable clothing may be a good idea.

Start by standing with your feet wide apart. Make sure your hips are neutral and your posture is straight.

• Beginning Position: Mark your beginning position by placing a reference point on your body. Putting your hands on your hips with your fingers interlocked on your butt and your thumbs pointing forward is a popular technique. This makes hip extension measurements more consistent.
• Measurement: To begin, straighten one leg and stretch it behind you. Try to move your leg as much as you can without compensating by extending your lower back or bending your upper body forward. Keep your posture neutral during the entire action.
• Range of motion: Observe where you experience resistance or tightness in your hip when you extend your leg back. When you get to this stage, pay attention to where your foot is. This is where your hip extension ends.
• Method of measurement: Once you reach the endpoint, you may measure the degree of hip extension with a goniometer, a specialized instrument for measuring joint angles. Position the goniometer base’s center on the outside of the hip joint and line it up with the leg’s axis. The goniometer should have its moving arm aligned with your leg and its stationary arm parallel to your torso.
• Examining the measurement: At the connection of the moving and stationary arms, use the goniometer to read the degree of hip extension. Hip extension in degrees of range of motion is indicated by this measurement.
• Repetition: To compare the two sides’ ranges of motion, repeat the measurement on the other leg. Notably, goniometric measurements are often carried out by medical experts or physical therapists with expertise in evaluating joint mobility. To properly evaluate your range of motion, we advise seeing a physician if you have any doubts about the precision or meaning of your measures.

Special Test For Hip Extension

One test that is commonly used to assess hip extension is the Thomas test. The Thomas test is used to assess the flexibility of the hip flexors, a joint muscle group that can limit hip extension when inflexible.

• Place your lower back on the surface of a table or mat and extend your legs over the side.
• Using your hands, elevate both legs to your chest.
• The second leg should be slowly released and let to hang freely over the table’s edge.
• Pay attention to the lower back’s position. It should be flat against the ground; if it rises or curls, the hip flexors are likely tight.
• Attempting to completely stretch the extended leg, carefully drop it to the floor while maintaining one leg bent.
• Keep an eye on mobility and any restrictions or pains experienced.

The hip flexors are the cause of restricted hip extension if you experience tightness or discomfort in the front of your hip or have difficulty obtaining full hip extension during the Thomas test. It is crucial to remember that this test evaluates hip flexor flexibility rather than the strength or range of motion of other hip extensors such as the hamstrings or glutes.

Hip Extension Exercise

Hip extension is a basic movement pattern that activates muscles like the hamstrings and glutes by moving the hip joint backward. To enhance hip extension, try these exercises:

Glute Bridge:

• With your arms by your sides and your legs bent, begin by lying on your back. Make sure your feet are hip-distance apart. Hold the dumbbell over your hip crease if you are using one. The distance between your feet and butt should be 12 to 16 inches.
• Squeeze your glutes to lift your pelvis higher, stabilize your core, and press into your heels. Raise your body to a point where your knees and shoulders form a straight line.
• After two seconds of holding, return your hips to the floor. One rep is this.
• Perform 2–3 sets of 8–12 repetitions.

Hip thrust

One of the most common exercises for hip extension is the hip thrust. However, it is crucial to perform them carefully. Before performing hip thrusts, you might want to attempt glute bridges or a dumbbell.

• Place your shoulder blades against a bench that is attached to the floor or against a wall to begin on the floor.
• Put a barbell over the crease of your hips while sitting on the floor with your legs straight. Then, wrap your hands around the bar. You can also hold a dumbbell as an alternative.
• Put your feet approximately hip-width apart and bend your knees.
• After you are in position, squeeze your glutes to push your pelvis upward, stabilize your core, and force your heels into the ground. Your torso should be parallel to the ground, your knees at a 90-degree angle, and your shins vertical at the top of the exercise. Throughout the whole action, maintain the same position for your chest and refrain from pushing with your lower back.
• Then, slowly lower the weight again.
• Aim for 8–12 repetitions of 2-3 sets.

Use your glutes to propel this action, concentrating on primarily utilizing your pelvis.

Quadruped kickbacks

This exercise is excellent for beginners and works the glutes. You must be on all fours to accomplish it in the “quadruped” posture.

• Put yourself on your hands and knees. Make sure that your knees are in line with your hips and your hands are in line with your shoulders. Make sure your spine is in a neutral position and engage your core.
• Raise your right leg off the ground and shift your weight to your left side. As though you were attempting to force your heel into the wall behind you, push your right foot up and back while straightening your knee. Keep your glutes performing the majority of the work and avoid moving your hips or shoulders. Take care to avoid arching your lower back. Hold your leg at hip level.
• Put your leg back in the beginning position. Here’s one rep.
• Complete 2–3 sets of 8–12 repetitions on each leg.

Step up

With each stair climb, you work on hip extension. Stepups, which include stepping up and onto a box or bench, also emphasize hip extension.

• Place yourself 6–12 inches behind a bench or locked box. Check that the surface will not shift.
• On top of the box or bench, raise your right foot. You should have a 90-degree angle between your hips, knees, and ankles. This is where you start.
• Then, to raise your body, clench your glutes and press your foot into the box or bench. Avoid placing your left foot on top of the box or bench and instead keep it in the air.
• After that, drop your body once again. One rep is this.
• Do this for 15–20 repetitions. Then change your feet.

Standing kickbacks

Standing kickbacks are simple to perform and might be excellent for beginners.

• Place the palms of your hands on a wall, counter, or box that is 1-2 feet away from you.
• With your knee slightly bent, raise your left foot off the ground while leaning slightly forward. Make sure your back is straight and your core is strong.
• Make sure your glutes are contracted while you extend your leg backward by 60 to 90 degrees.
• Put your leg back where it was before. One rep is this.
• Do 8–12 repetitions in 2–3 sets for each leg.

Keep your legs straight for an exercise that targets your hamstrings more.

Upright hip thrusts

Upright hip thrusts may be an excellent alternative to traditional hip thrusts if you are not into them or do not have a barbell.

• Place your knees hip-width apart on the ground. Your back should be straight and your shins flat on the floor.
• Push your hips back till your butt touches your calves while keeping your hands on your hips.
• After that, bring your hips forward and return to the beginning position by squeezing your glutes.
• Do 2–3 sets of 8–12 repetitions.

Wrap a rubber resistance band over the top of your thighs and attach it to a stable pole behind you for an extra challenge. Do the same exercise after that.

Using the stability ball, curl your hamstrings and glute bridge

To attempt this complex move, you will need a stability ball. Start by concentrating on the hip extension part of this technique if you have not done it previously. Later on, you can add the leg curl.

• Place your feet and calves on top of a stability ball while lying on your back. You will have straight knees. With the palms facing down, place your hands at your sides.
• To make your body create a straight line from your upper back to your feet, raise your bottom off the ground using your glutes and hamstrings. This is where you start.
• Pull the stability ball toward your butt to perform a hamstring curl from this hip extension posture.

Return to a straight line by slowly straightening your legs. Start another curl while keeping your body raised off the floor. You may also regulate the lifting and lowering of your hips if you choose not to do the leg curl.
Do three sets of ten repetitions.

Hip extension in a prone position on the stability ball

This technique, which is similar to the Superman exercise, mainly works on your glutes and hamstrings.

• Place your hips or lower abdomen on the ball. Your toes should lightly touch the ground while your legs hang over the back of the ball. With your arms straight, place your hands on the ground in front of the ball.
• Raise your legs off the floor until they align with your torso by contracting your glutes. Maintain touch with the ball and an active core. Keep your knees straight and avoid stretching your lower back.
• Return to the starting posture by slowly lowering your legs.
• Do three sets of ten repetitions.

Advice for doing activities that include hip extension

Here are a few helpful suggestions to assist you get the greatest outcomes and lower your risk of injury:

• Before exercising, warm up: Spend five to ten minutes warming up with dynamic stretching and light aerobic exercises, such as walking, before beginning weight training.
• Pay attention to proper form: Make sure you are doing the exercise correctly before increasing the weight or resistance.
• Contract your glutes: By engaging your glutes, you may maximize the benefits of hip extension movements without focusing just on your hamstrings.
• Keep your pelvis and spine in a neutral position: Maintain a neutral spine, engage your abdominal muscles, and avoid arching your lower back or tilting your pelvis forward in order to focus primarily on your glutes and other hip extensor muscles.

Reducing the amount of time you spend sitting during the day is also a smart option. Try to get up for at least five minutes at a time every thirty to sixty minutes if you work from home.

Lastly, in addition to other movement patterns like hip abduction, adduction, and rotation, it is ideal to include two to three hip extension exercises in your lower body training routine.

Manual Muscle Testing For Hip Extension

Manual hip muscle testing involves assessing the function and strength of particular hip-related muscles. Clinicians including physical therapists, orthopedic experts, and sports medical practitioners frequently utilize it to assess hip-related diseases, weakness, or muscle imbalances.

Primary hip extensors Muscles include:

• Gluteus Maximus
• Semitendinosus
• Semimembranosus
• Biceps Femoris

Position of the patient

To evaluate patients in grades 3 through 5
The prone posture is the ideal one for the patient. Arms can be raised or lowered to hold the bed’s edges.

Changes in Hip Flexor Tightness The patient stands with their hips flexed and places their body on the table. The table may be held in place using the arms to support it. The test limb must rest on the ground once the knee of the non-test leg has been flexed to start the test.
To evaluate grades 0–2 The ideal posture for the patient is side-lying, when gravity has no effect.

Position of the Therapist

It is recommended that the therapist stand at the side of the treatment table for all degrees of manual hip extension muscle testing. The therapist should, however, stand at the patient’s feet for grades 3-5 to use one hand to support the pelvis and the other to offer resistance in the opposite direction of hip flexion. For students in grades 2–5, the therapist should stand beside the leg being examined and use one hand to support it while using the other to apply resistance.

What is the test procedure?

These procedures should be followed by the therapist to do manual hip extension muscle testing:
It is recommended that the patient lie on their stomach on a treatment table with their feet hanging off the side and their legs straight.
On the side of the treatment table should be the therapist.

• Request that the patient move their leg from the table. Hip extension is grade 0 if the patient is unable to raise their leg.
• Request that the patient raise their leg from the table. There is no noticeable muscular contraction, yet we may perceive trace movement.
• Request that the patient raise their leg off the ground. The patient can do the action without gravity.
• Test results show that the patient can move against gravity but not against resistance.
• As the patient tries to raise their leg off the table, provide mild to moderate resistance. The patient has a grade 4 hip extension if they are able to raise their leg with just mild difficulty.
• As the patient tries to raise their leg off the table, provide the greatest amount of resistance possible. The patient has a grade 5 hip extension if they can raise their leg against substantial resistance.

Steps 3 through 8 should be repeated for the opposite leg.

Record findings: In the patient’s medical file, note each leg’s degree of hip extension.

FAQs

References:

• Cpt, K. D. M. R. (2022a, February 1). 8 hip extension exercises to try at home. Healthline. https://www.healthline.com/health/fitness-exercise/hip-extension#tips
• Patel, D. (2023p, July 8). Hip flexion and extension – muscles, ROM, exercise. Samarpan Physiotherapy Clinic. https://samarpanphysioclinic.com/hip-flexion-and-extension/
• Patel, D. (2023d, May 24). Manual muscle testing of Hip – Flexion, Extension, Abduction. Samarpan Physiotherapy Clinic. https://samarpanphysioclinic.com/manual-muscle-testing-of-hip/