Having strong hip joints is the cornerstone of efficient and sustainable running. The hip joint complex is an important stabilizer in the leg and is perhaps best known to runners as the muscle group that controls and prevents pain not only in the hip joint itself, but also in the knees and lower extremities.
The hip joint is also the driving force behind both top speed and endurance. Using a vertical movement strategy, the hip flexors and glute complex combine as a powerful propeller to project us from start to finish.
Despite overwhelming evidence linking hip strength and fast running, little is known about the most effective exercises for building hip stability for powerful propulsion.
Force Vector Theory and Running
You may get some guidance from something called force vector theory.propelled by Dr. Brett Contreraspostulates that the most optimal exercises to improve performance are those that align with the specific behavioral aspects of sport.
For example, volleyball and basketball, which require vertical jumping, may benefit most from exercises that involve greater vertical movement of the limbs. However, since running is mostly forward movement in the horizontal direction, the most important movements are those that move the limbs at relatively small angles in the front-to-back plane.
In fact, part of Contreras’ study (1) showed significant and tangible effects of horizontal exercise (in this case, the weighted version of the bridge, the hip thrust exercise), with the horizontal jump performing the most. and the front squat had the highest vertical effect. Jumping.
For running, we find that a similar horizontal movement takes precedence over both top speed and endurance. It means strengthening hip extension in the most horizontal range of motion that is unique to running. This corresponds to a final 40-60 degree movement. That is equivalent to flexing the thigh and lifting about one-third of its range up until it forms a straight line with the thigh level with the spine.
This range is functionally equivalent to the movement of the thigh from initial contact with the ground until the leg is pushed out, i.e. the functional pushing and propulsion moments.
Alexander Sorokin is working on a powerful hip move to set a 100k world record in the 2022 Centurion Running Track 100 miles.Photo: Steve Ashworth Media
Challenges to strong hip extension in running
Working in the final range of hip extension presents challenges. The biggest is the critical balance between hip mobility and spinal stability. So, while we runners need a lot of hip movement, our spine needs very little movement. But that is easier said than done.
A variety of factors contribute to the balance between a stable spine and mobile hip joints.
- Weak core stability — If your core is weak or constrained, it may not be able to counter strong or repetitive hip movements.
- hip joint stiffness — The tighter the hip joint and the area around it, the more the neuromuscular system tries to move the spine to achieve functional movement.
- Postural and Postural Defects — Body posture, especially during running, affects how efficiently this spine and hip system works. Certain postures impede hip motion and lead to excessive spinal motion.
Exercises that promote hip extension for running
So when trying to exercise towards end-range extension, it’s all too easy to substitute lumbar movements instead. This applies to a myriad of common running exercises, including:
- bridge
- leg extension on all fours
- deadlift
The author demonstrates the bridge exercise. All photos courtesy of Joe Uhan unless otherwise noted.
The author demonstrates the leg extension on all fours.
The author demonstrates step 1 of the deadlift.
The author demonstrates step 2 of the deadlift.
Consequences of apposing a mobile hip joint and a stable spine
Failure to keep the spine stable can result in:
- lower back pain — Repeated hyperextension of the lumbar spine can cause compressive stiffness and pain in the lower back. Inadequate replacement of hip extension and lumbar extension is a major cause of low back pain in runners.
- Hip and pelvic stiffnesss — Over time, using your hips instead of lumbar extensions will help your lower back. It becomes stiff and loses functional range. This can exacerbate stiffness in the lower back.
- neuralgia — Lumbar compression can lead to nerve inflammation, radiculopathy and neuropathic pain.
- Reduced stride efficiency — Substituting the lumbar for hip extension results in lumbar extensor hyperactivity. This imbalance can disrupt our balanced running posture, breaking our hip hinges and leading to a more upright, less efficient posture. This can further reduce propulsion and increase landing stresses.
Below is a video explaining the importance of horizontal strengthening and its challenges.
Core stability is very important. However, training that strengthens the hip while stabilizing the spine is very specific to running, a specific exercise that allows the runner to focus on achieving strong and full-range hip extension without worrying about hip movement. Doing the exercises for is a novelty.
This was especially true for me, both clinically and personally. I often have trouble teaching hip extensions to my clients, many of whom have lumbar hypersensitivity. I myself struggle to fully extend my hips in my running strides.
We did not find any exercises that actively and full-range strengthened hip extension without the risk of straining the lower back. So I came up with my own.
Joe’s pigeon exercise for hip extension
This novel exercise is a related derivative of my hip flexor stretch. Maximal hip flexion of the opposite leg locks the lumbar spine in neutral, allowing full range of motion and positive strengthening of the working leg.
To run:
- Take a kneeling position on the ground.
- Extend one leg behind you.
- Lower your body as if your knees and thighs were bent. pigeon pose in yoga.
- In a push-up position, place your hands on the front of your thighs for balance.
- Bend your back knee and point your toes up toward the ceiling.
- Extend your bent leg upwards as high as possible. The goal is thighs parallel to the trunk line.
- Remain at the edge of the range for at least 1 second and 5 seconds.
The author shows the downward movement of Joe’s pigeon motion.
The author shows the upward movement of Joe’s pigeon locomotion.
A final tip, pay attention to hip rotation. When viewed from the front, the shin bone should be vertical or slightly outwardly internally rotated. For most stiff runners, the hips tend to rotate in the opposite direction, tilting inward and outwardly rotating the hips. Hip internal rotation is a component of the push-off hip pattern.
Here are the video instructions for the exercises:
Progression and application of hip extension
If you’ve tried the hip extension Jaws Pigeon exercise and still can’t fully extend your hip, try the following:
- self massage — To use the end range, you must first find it. But stretching alone is often not enough. First, massage the hip joint. This includes inner and outer thigh side doors.
- stretch — Use the Jaws Couch Stretch to safely and fully extend the hip into extension while keeping the opposite hip fully flexed. Both long holds (1 minute or longer) and high number of repetitions (4-6 or more) may be required.
- Strengthen — Perform Joe’s Pigeon Exercise right after your massage and stretching routine to train your brain to discover and use new hip extension ranges.
Then you can apply all of this to running in the following way:
hiking well
Hiking is a great way to start to strengthen your functional hip extension. As you did in the exercise, get into a slightly flexed hip position and put your leg in a strong back plantarflexion.
This is the main reason why we focus on toe plantarflexion during exercise. Plantar flexion is neuromuscularly coupled to hip extension in efficient gait patterns.
You may feel both a slight opening stretch in the front of your pelvis and a tightness or burning sensation in your glutes. A light (2-5%) uphill hike is ideal to achieve this openness and gluteal burn.
Andrea Meyer (right) trains a small hip hinge and rear hip extension during an uphill race at the 2023 World Mountain Running Championships.Photo: iRunFar/Megan Hicks
run fast uphill
Then, when it comes time to run, refocus on strengthening the “openness” of your hip joints by actively pushing with your back leg. Feel the same stretch opening as hiking.
Fast running is a great time to first feel and master the strengthening of hip extension. It will help you run faster! Try this technique with short uphill sprints or intervals first. There, you can focus on opening the hips back, and the hill helps maintain an efficient posture and upward flexion reciprocation of the hips.
Once you’ve mastered it on hikes and fast uphill runs, apply it to fast flat runs and finally base pace runs.
Conclusion
The fastest, most efficient runners use their hips powerfully throughout their range. You can find and train your final range of hip extension and use it to go farther and faster.
Call for comments
- Have you tried the Jaws Pigeon Exercise? Was it useful?
- What other topics would you like to see covered in this column?
References
- Contreras, B, Vygotsky, AD, Schoenfeld, BJ, Beardsley, C, McMaster, DT, Reineke, JHT, Cronin, JB. Effects of a 6-week hip thrust and front squat resistance training program on performance in adolescent males: a randomized controlled trial. J Strength Cond Res 31(4): 999–1008, 2017. https://www.ncbi.nlm.nih.gov/pubmed/27253835
