Even though you are not a machine, the same mechanical principles that apply to a machine's mechanical movements also apply to your body. An entire scientific field of study focuses on learning about the body's biomechanical movements. Good biomechanics help your body work in a way that both maximizes performance and helps keep you free from injury. Here are some common hip exercises to learn a few biomechanics basics.
Flexion
If you've ever heard of or talked about hip flexors, then you already know something about the biomechanics of hip exercises. Hip flexion means reducing the angle between your upper and lower body. The primary muscles for hip flexion are your iliopsoas muscles.
One common hip exercise that involves hip flexion is leg lifts. You lie on your back with your legs straight out in front of you. Moving your legs together, you lift them off the ground and bring them as far up as possible. If you can bring them all the way to perpendicular with the ground then you have a 90-degree hip flexion angle.
Extension
Hip extension is the opposite action of hip flexion. Extension involves increasing your hip angle; going from a closed hip position to an open one. The squat--a hip exercise recommended by the American Council on Exercise--shows hip extension clearly. Squats target your glutes, which are primarily responsible for hip extension, as Jonathan Anning notes in an article in the "National Strength and Conditioning Association Performance Training Journal."
To perform a squat begin by bending your knees and closing your hips. The hard part of the exercise is coming back up to a standing position. Using your glutes, you straighten your legs and extend your hips until you are back in your starting position.
Abduction and Adduction
Hip adduction and abduction are two other biomechanical movements common to hip exercises. Adduction involves extending your leg out to the side of your body. You can perform side leg raises with an exercise band both to train your hip adductors and to see the biomechanics in play. Attach an exercise band to your ankle and from a standing position lift your leg directly out to the side--against the exercise band's resistance.
To see abduction, the opposite principle, in action, face the opposite direction and then pull your leg across the front of your body using the muscles on the inner part of your thigh. A good trick for keeping the two names straight is to remember that adduction "adds" to the distance between your legs.
References
- "NSCA's Performance Training Journal"; A Pracitcal Comparison of Different Lower Body Resistance Training Modes; Jonathan Anning; February 2008
- "NSCA's Performance Training Journal"; Hip Training Programs for Endurance Athletes; Jason Brummit; November 2006
- American Council on Exercise: Standing Hip Adduction
- American Council on Exercise: Standing Hip Abduction
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