When it comes to running biomechanics, being able to extend the hip to achieve proper push-off is essential. If you’re lacking hip extension, some other area needs to work harder in order for the body to move from point A to point B. Not only does this reduce the efficiency of your running but it can increase the risk of overusing other muscles that aren’t up for the task.

In this blog article, I teamed up with Dr. Anthony Kopp of Kalamazoo Chiropractic & Rehabilitation in Portage, Michigan to learn how he screens for limited hip range motion, as well as how to restore hip mobility and push-off. Each of these videos will help you understand your unique situation to improve hip extension and running performance.

The Importance of Hip Extension for Runners

Hip extension refers to the movement of the hip joint that brings the leg backward, providing power during each stride. It's a fundamental component of a runner's gait cycle, vital for generating propulsion and maintaining efficient stride length.

Identifying Limited Range of Motion

Limited hip extension can hinder a runner's ability to maximize their stride length and power output. A simple hip extension screening test can highlight any restrictions in this crucial movement. In the video below, Anthony demonstrates how to conduct this screening to identify any limitations in hip extension range of motion.

Improving Hip Mobility

Drills aimed at enhancing hip internal and external rotation are effective at increasing overall mobility. With the hip being a ball & socket joint, improving the joint’s rotational range of motion will open the joint capsule which then allows better hip extension. Incorporating these drills into your daily mobility or pre-run routine is highly recommended.

Teaching Proper Hip Hinging

The hip hinge is essentially a movement pattern that involves flexion and extension while keeping the lumbar spine neutral. Although it’s performed on two legs, compared to the single leg demands of running, learning how to properly hip hinge lays the foundation to maximize your push-off during each stride. In this video, Anthony teaches us a drill designed to teach proper hip hinge technique, crucial for maximizing running performance.

Strengthening Exercises for Hip Extension

Building strength in the muscles responsible for hip extension is key for runners aiming to improve performance. Once you perform the screen and drills above to demonstrate your readiness to load up this pattern, the following exercises will pay off big time to build strength, power, and optimal running mechanics. Barbell hip thrusts and Romanian deadlifts are two highly effective exercises that target the glutes, hamstrings, and lower back while emphasizing hip extension.

Barbell Hip Thrust

Romanian Deadlift

Conclusion

In the pursuit of better running mechanics and faster running times, optimizing hip extension should be a priority. From identifying limitations to enhancing mobility, mastering proper technique, and strengthening key muscles, every aspect contributes to improved running performance and reduced injury risk.

By integrating these strategies into your training program, you'll not only enhance your running capabilities but also fortify your body against potential injuries, ensuring a smoother, more efficient, and enjoyable running experience.

Remember, a holistic approach that combines mobility work, proper technique, and strength training can elevate your running game to new heights. Start prioritizing hip extension today to unlock your true running potential.

Upcoming Running Seminar

Are you a Kalamazoo/Portage runner ready to take your training to the next level? If so, join myself and Dr. Anthony Kopp on Saturday, January 13th at 11:30am for a seminar on ‘The 5 Pillars of Running Injury Prevention & Performance.’