Hip extension involves the backward movement of your hip. This decreases the angle between your thigh and torso. While there is much less movement during hip extension than any other movement of the hip, hip extension is required for day-to-day activities. You extend your hip while you walk and run. Hip extension is also required for sitting and exercising. There are multiple muscles that enable the act of extending your hip.
Gluteus Maximus
The gluteus maximus is a large and powerful muscle located in your buttocks behind the sacrum, which is the large triangle-shaped bone at the base of your spine. This muscle runs from your sacrum down to the ilium, which is the large bone at the top of your pelvis. When the gluteus maximus is activated, it allows you to extend your hip. If you have a weak gluteus maximus, extending your hip can result in pain in the pelvis and lower leg. The gluteus maximus is the primary muscle involved in hip extension.
Hamstrings
The hamstrings are three muscles that are located in the thigh and run to the back of the knee. They include the biceps femoris, semitendinosus and semimembranosus. They serve as a secondary muscle group when it comes to extending the hip. When the torso is straight, the hamstrings--in particular the semitendinosus and semimembranosus--act to extend the hip. The biceps femoris allows the hip to extend while engaging in daily activities such as walking.
Adductor Magnus
The adductor magnus is a secondary muscle in hip extension. The adductor magnus is a large, triangle-shaped muscle found on the outside of the thigh. It originates in the pubic bone and runs to the outside of the top of the femur. There are two parts to this muscle: the ischiopublic ramus, which allows for extension, and the tuberosity of the ischium. This portion is closely related to the performance of the hamstrings. In fact, it is sometimes considered part of the hamstring muscle group.
Gluteus Medius
The gluteus medius is a thick muscle that is located on the outer side of your pelvis. It serves as a secondary muscle when it comes to hip extension. The gluteus medius starts at the iliac crest--the wing-like, outer portion of the pelvis--and runs to the top of the femur. The gluteus medius rotates the thigh during hip extension.
References
- Virginia Commonwealth University: The Hip
- "NASM: Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
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