All About The Hips: Extension

This blog is part of a series about the hips. 

The second movement of the hips we will explore is extension. Extension is when the front of your thigh moves away from your pelvis. The main muscles of hip extension are the gluteus maximus (butt muscle) and the hamstrings. 

Unlike quadrupeds, humans walk upright. So, one of the strange things about the hips is that they are already in extension while we are standing. We don't have much range of motion in the hips past 180 degrees. What might feel like hip extension beyond that, often begins to incorporate the spine. 

Let's look at the muscles that extend the hips. They are the muscles that work in a posture like Locust, or when we stand up out of Chair. They also work in poses like Balancing Stick or the back leg in a Lunge. 

Muscles of Hip Extension
The first is a very powerful muscle in the body: the gluteus maximus. This is the biggest of the butt muscles and is the reason we can stand upright. ​

The gluteus maximus attaches to the edge of your sacrum (very base of your spine). It goes down and outward to attach to the back of your leg. 

The second main group of muscles that extend the hip are the hamstrings. There are three main hamstrings. They are the semitendinosus, the semimembranosus and the biceps femoris. 

In Practice
In yoga poses, these muscles often work to stabilize the pelvis. For example, in the standing leg of Balancing Stick, both the hamstrings and the gluteus maximus are what hold the pose. It's common to hear that tight hamstrings are the cause of trouble in Balancing Stick. However, it's quite the opposite. Weak hamstrings are the issue. 

It is important to recognize the muscles of hip extension and strengthen them. Unlike the hip flexors which do not need to be strengthened, strength in the hip extensors should be cultivated. They are big and powerful muscles. Especially in cultures that tend to be sedentary, they are often underdeveloped. This leads to further imbalances in the body.