A thread on why we need full hip extension, why it’s often lacking, & how I test for it

Normally, upright movement is efficient from a metabolic perspective for us, given we have adequate hip extension.

However, prolonged hip flexion and/or an imbalance of anterior to..

(1/7)

posterior hip/thigh musculature causes the body to adapt to this orientation of hip flexion.

A hip that has full extension while standing directs the force of bodyweight slightly posteriorly. The static equilibrium between gravity and the stretched connective tissues

(2/7)

minimize the need for metabolically expensive muscular activation while standing.

However, when the hips remain flexed, the forces are redirected anteriorly and now gravity is acting more as a hip flexor.

In order to prevent collapse into full knee/hip flexion, active

(3/7)

forces from the extensor muscles which the metabolic cost of standing.

This interferes with the joint’s ability to optimally dissipate compression loads across the hip, which can wear down the joints over time.

In order to maximize hip extension, we can consider

(4/7)

facilitating the antagonist musculature of these flexors, starting with the hamstrings in the sagittal plane.

This will help reduce the excessive concentric orientation of the hip flexors. We can consider stretching hip flexors, but in my opinion this is not maximizing

(5/7)

the need for “turning on” the antagonists to help restore the pelvis to a more neutral orientation.

Below is the Thomas test. This is one of the simple tests I use to assess hip extension. If you can keep your knee to your chest and get other leg to the bench without

(6/7)

compensating (meaning allowing the top leg to fall down or externally rotating/forcing the working leg into extension), it means you likely have hip extension on that side.

I would cross-reference this with other tests, but hopefully this gives you an idea.

(7/7)