Hip Extension is the movement where the upper leg bone (Femur) moves directly backwards within the hip socket.

This blog post contains exercises, stretches and strategies to help improve the amount of extension in the hip.

In This Blog Post:

• Why Is Hip Extension Important?
• What Causes Restriction?
• How To Measure Range Of Motion
• Exercises To Increase Hip Extension

Why Is Hip Extension Important?

An adequate amount of hip extension is required allow for a more optimal walking pattern.

Approximately 10-20 degrees of hip extension is required as the back leg trails behind as you walk forwards.

If there is a limitation in this specific hip movement, the body will tend to compensate with an altered walking pattern.

Common Compensations

• Foot points outwards
• Anterior Pelvic Tilt
• Over arching of Lower back
• Rotated Pelvis
• Increased hip abduction of trailing leg: This can lead to the body veering off towards the side whilst walking

Over time – This may eventuate in injury, pain and/or tightness somewhere in the body.

What Causes Lack Of Hip Extension?

The following factors limiting hip extension will be addressed in the exercise section of this blog post.

Tight Hip Flexors

The main muscle group that can limit the amount of extension of the hip are the hip flexor muscles.

Muscles Included:

As the hip flexor muscle group is positioned at the front of the hip, any tightness in these muscles will tend to limit the amount of backward movement of the upper leg bone.

(Note: Tightness in the Iliopsoas muscle/tendon may even lead in internal snapping hip syndrome.)

Weak Hip Extensor Muscles

The muscles at the back of the hip are responsible for bringing the hip into extension.

Muscles Included:

Any weakness in these muscles can limit the amount of extension in the hip.

Hip Capsule/Ligamentous Tightness

There are soft tissue structures (capsule and ligaments) that wrap around the hip joint.

If there is significant tightness in the capsule/ligaments, this can lead to compression of the joint which can limit hip extension.

Lack of Hip Internal Rotation

As the hip extends directly backwards, the hip joint will also require a degree of internal rotation.

A limitation in internal rotation as the hip extends may reduce the amount of pure extension available in the hip.

Genetic/Structural

Genetics and/or structural factors will determine the maximum amount of extension in available in the hip.

In some people – the may naturally have reduced hip extension.

How To Measure Hip Extension

Try out these quick test to determine if you lack hip extension range of motion.

Hip Extension Test

(You will need a helper for this test.)

Instructions:

• Lie down on your stomach.
• Your helper will then place one hand on the back of your pelvis and the other underneath your knee region.
• The instructor will stabilize the pelvis and lift your leg up as high as possible.
• Make sure that your lower back and pelvis do not move as the leg is lifted.
• Measure the angle of the upper leg bone to the horizontal.

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Exercises To Increase Hip Extension

STEP 1: Releases
STEP 2: Joint Mobilization
STEP 3: Stretches
STEP 4: Hip Internal Rotation
STEP 5: Activation Exercises
STEP 6: Hip Extension Strengthening Exercise
STEP 7: Walking Tip
STEP 8: Minimize Sitting

STEP 1: Releases

Releasing the hip flexor muscles can help reduce tension in the front of the hip and allow for more hip extension to potentially occur.

Note: There are sensitive structures (such as nerves and arteries) in the front of the hip. DO NOT press into areas that cause significant pain, tingling and/or numbness down the leg. If any doubts, please consult a healthcare practitioner.

Hip Flexor Release

Instructions:

• Sit down on a chair.
• Keep your leg completely relaxed.
• Locate the specific Hip Flexor muscle that you are targeting
• Place your finger tips into this muscle.
• Apply a firm amount of pressure.
• Continue for 1 minute.

Foam Roll Release

Instructions:

• Lie down on your stomach.
• Place a foam roller underneath your upper thigh.
• Apply any appropriate amount of body weight on top of the foam roller.
• Roll your thigh on top of the foam roller.
• Make sure to cover the entire thigh.
• Continue for 2 minutes.

STEP 2: Joint mobilization

The aim of the following exercises is to will help create more space in the hip joint.

If the joint remains tight and compressed, this may limit the amount of extension available in the hip joint.

(Note: Do not perform this exercise without supervision of a healthcare professional if you have had any injury, surgery or dislocation of the hip.)

Band Distraction (Hip Neutral)

Instructions:

• Anchor a thick resistance band to a stationary object at ground height.
• Wrap the other end of the band around the ankle. (see above)
• Move your body away from the anchor point until there is a firm amount of tension on the band.
• Lie down.
• Relax your entire body and allow the band pull on to your hip joint.
• Aim to feel a pulling sensation around your hip.
• Hold this position for 1-2 minutes.
• Progression:
  • Move further away from the anchor point.

Band Distraction (Hip Flexion)

Instructions:

• Anchor a thick resistance band to a stationary object.
• Loop the other end of the resistance band as close to the hip crease as possible.
• Move your whole body further away from the anchor point to create a firm tension on the band.
• Hold onto the back of your knee with your hands.
• Keep the hip/leg completely relaxed.
• Pull your knee towards your chest.
• Hold this position for 1-2 minutes.
• Progression:
  • Move further away from the anchor point.

Lateral Band Distraction

Instructions:

• Anchor a thick resistance band to a stationary object at ground height.
• Loop the other end of the resistance band around the inside of the hip.
• Aim to have the resistance band as close to the hip joint as possible.
• Move your whole body further away from the anchor point to create a firm amount of tension on the band.
• Use your hands to support the the knee.
• Keep the hip and leg completely relaxed.
• Hold this position for 1-2 minutes.
• Progression:
  • Move further away from the anchor point.

STEP 3: Stretches

Stretching the tight hip flexors can help reclaim more extension in the hip.

Supine Hip Flexor Stretch

Instructions:

• Lie down on your back.
• Place a foam roller underneath the hips.
• Hold the knee towards the chest.
• Aim to feel a stretch in the front of the hip of the straightened leg.
• Hold for 30 seconds.

Kneeling Lunge

Instructions:

• Assume a kneeling lunge position with a pillow underneath the knee.
  • The leg at the back will be the side that is targeted.
• Keep your pelvis facing forwards throughout the stretch.
• Tilt your pelvis backwards.
  • “Tuck the tailbone underneath you.”
• Lunge forwards.
• Push your hips out towards the same side of your back leg.
• DO NOT allow your lower back to arch backwards.
• Aim to feel a stretch in the front of the hip of the back leg.
• Hold for 30 seconds.

Front/Outer Hip Stretch

Instructions:

• Assume a lunge position with your hands on your hips.
  • (The leg at the back will be the side that is stretched.)
• Keep your pelvis facing forwards at all times.
• Tilt your pelvis backwards.
• Lunge forwards.
• Push your hips out towards the side of the back leg.
• DO NOT allow your lower back to arch backwards.
• Aim to feel a stretch in the front of the hip of the back leg.
• Hold for 30 seconds.

For more front/outer hip stretches: Tensor Fasciae Latae Stretch

Hip Flexor Stretch (with chair)

Instructions:

• Place your knee onto a chair.
• Assume the lunge position.
  • (The leg at the back will be side that will be stretched.)
• Bend the knee at the back and hold onto the ankle with your hand.
• Tilt your pelvis backwards.
• Lunge forwards.
• DO NOT allow your lower back to arch backwards.
• Aim to feel a stretch at the front of the hip and thigh.
• Hold for 30 seconds.

STEP 4: hip Internal Rotation

Hip internal rotation is where the upper leg bone (Femur) rotates inwards relative to the hip socket.

As the hip moves into pure extension (that is – the leg moves directly backwards), a certain amount of hip internal rotation is also required.

For a full guide on how to increase the amount of internal rotation in the hip:

See Post: How To Increase Hip Internal Rotation

To get you started – Here are 3 exercises that you can try:

Posterior Hip Release

Instructions:

• Sit on the floor.
• Assume the figure 4 position. (see above)
• Place the back of your hip directly on top a massage ball.
• Apply an appropriate amount of your body weight on top of the ball.
• Move your hip over the massage ball to cover the entire region.
• Concentrate on the tight areas.
• Continue for 2 minutes.

Note: Reduce the amount of pressure being applied if you start to get tingling and/or numbness down the back of your leg. This means you may be compressing the nerve in the buttock.

Posterior Hip Stretch

Instructions:

• Assume the 4 point kneel position.
• Cross the knee (on the side that you will like to stretch) over to the other side.
• Maintain the arch in your lower back.
• Lean your weight onto the front knee.
• Push your pelvis backwards and outwards.
• Aim to feel a stretch in the back of the hip.
• Hold for 60 seconds.

Internal Rotation in Supine

Instructions:

• Lie down on the floor facing upwards.
• Slightly bend the knee (on the side that you will like to target).
• Allow this knee to fall towards the mid line.
• Aim to keep your lower back completely flat on the floor throughout this exercise.
• Place the other foot on the outside of the knee and push the knee down towards the ground.
• Keep the leg on the side that is being stretched completely relaxed.
• Hold for 60 seconds.

STEP 5: Activation

The aim of this exercise is to activate and feel the muscles at the back of the hip.

Hip Extensor Activation

Instructions:

• Stand up right.
  • You can hold onto something for balance.
• Engage your abdominal muscles to lock your pelvis into position.
• Move your back leg directly backwards.
• Do not allow your lower back to arch backwards.
• Aim to FEEL the contraction in the muscles at the back of your hips.
• Hold for 5 seconds.
• Repeat 20 times.
• Progression:
  • Use a resistance band

STEP 6: Strengthening Exercises

The next step is to strengthen the glute and upper hamstring muscles which are responsible for hip extension.

Forward Lunge

Instructions:

• Assume a lunge position.
  • The hip at the back will be the side that is targeted.
• Have the foot at the front elevated on a step.
• Rotate your pelvis backwards.
• Lunge forwards.
• Squeeze the muscles at the back of hips of the trailing leg.
• Aim to feel a contraction in the back of the hip of the trailing leg.
• Hold for 2-5 seconds.
• Perform 10 repetitions.

Kick Back (Quadruped Position)

Instructions:

• Assume the 4 point kneel position. (see above)
• Place your pelvis and lower back in a neutral position.
• Engage your core muscles to lock the pelvis/lower back in place.
• Whilst maintaining this alignment, lift your leg as high as possible.
• Make sure that your knee does not move towards the side.
• Do not let your lower back arch.
• Aim to feel the contraction in the back of the hip.
• Hold for 2-5 seconds.
• Perform 10 repetitions.

Prone Hip Extension

Instructions:

• Lie down facing downwards on the floor.
• Tuck your tail bone underneath you.
• Lift your leg upwards as high as possible.
• Do not allow your leg to deviate towards the side.
• Do not let your lower back arch.
• Aim to feel the contraction in the back of the hip.
• Hold for 2-5 seconds.
• Perform 10 repetitions.
• Progression:
  • Use an ankle weight

Bridge

Instructions:

• Lie down on your back with your knees bent.
• Flatten your lower back to the ground.
• Keep your lower ribs down by engaging your abdominal muscles.
• By pushing off with your heels, lift your buttocks off the floor.
• Only lift as high as you can without arching your lower back.
• Hold for 2-5 seconds.
• Perform 10 repetitions.
• Progression:
  • Hold onto a weight at the front of your hips

Single Leg Bridge

Instructions:

• Lie down on your back with your knees bent.
• Flatten your lower back to the ground.
• Hold one knee towards your chest.
  • The side with the foot in contact with the ground will the targeted.
• Engage your abdominal muscles to lock your pelvis into position.
• Lift your buttocks off the floor by pushing through the heel of the foot.
• Aim to feel the contraction in the muscles at the back of the hip.
• Hold for 2-5 seconds.
• Perform 10 repetitions.
• Progression:
  • Hold onto a weight at the front of your hips

Triple Extension

Instructions:

• Assume a lunge position with your hands on a wall.
• Lift up the knee of the leading leg as high as possible.
• With the stance side, tilt your pelvic backwards (posterior pelvic tilt) and drive the hips forwards.
  • Squeeze the glutes!
• Make sure you can feel a firm contraction in the back of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.

STEP 7: Walking Tip

When walking – allow your trailing leg to remaining in contact with the floor for a split second longer before you lift your leg up to take a steps forwards.

This will help encourage the hip to move into more extension whilst walking.

Aim to feel the muscular contraction in the back of your hip as you do this.

STEP 8: Sitting

Sitting tends to place the muscles at the front of the hip (Hip Flexors) in a shortened position.

Excessive sitting may cause tightness in these muscles which will limit the amount of extension available in the hip.

Apart from minimizing the amount sitting that you are exposed to, try the following:

Recommendation:

When sitting – Aim to have your hips slightly higher than the level of your knees. This will minimize the amount of flexion occurring in the hips.

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Conclusion

Hip Extension is the movement where the leg bone (Femur) moves backwards relative to the hip socket.

Approximately 10-20 degrees of hip extension is required to walk optimally.

Follow the steps in this blog post to help reclaim your hip extension.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.