Did you know that if you increase your hip extension by 20 degrees you will never feel any back, hip or foot pain ever again?
You would also be happier, less anxious and never have problems sleeping. Sounds too good to be true?
Because it is. And it's not too far off from the benefits some influencers out there promise with better hip extension.
Well fellow hipster, this is the ZERO-BS guide to better hip extension so I'm not going to promise you anything that is, well, BS.
Hip extension is an important movement but no more important than any other movement of the hip.
If your goal is more flexibility or strength then isolating hip extension in your training is useful.
What is hip extension and what does it look like?
Hip extension happens naturally in our everyday movements without much thought. When we walk, get up from a chair, or run, it works without conscious effort.
What is the prime mover of hip extension?
The prime movers for hip extension are the glutes and the hamstrings. Every movement has an opening and a closing angle. When you move the leg behind you, the glutes and hamstrings contract ("close"), while the hip flexors and quads lengthen ("open").
How to train the hip extension muscles
Depending on your goal—flexibility or strength—your approach to progressive overload will differ. For ROM, use lighter weights and deeper ranges; for strength, prioritize load within your existing range.