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Hip, Hip, Hooray

Blog

August 18, 2025•3 min read

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Hip, Hip, Hooray

General Anatomy

The hip joint is a ball and socket with the ball end being the top of the femur and the socket, the acetabulum of the pelvis. This type of joint allows for motion in all directions with rotational and combined movement patterns. The labrum is an extension of the acetabulum and provides stability and suction to the joint. Surrounding the joint are several bony prominences on the pelvis and femur that allow for muscles to attach. In the front we have the hip flexors: the rectus femoris (part of the quad), iliopsoas (2 muscles), tensor fascia latae (TFL) and sartorius. Medially attaching to femur and pubic area are the adductor muscles. Posterior and laterally we have the glutes (max, med, min) and hip rotators (piriformis and others).

Biomechanics

Since the hip joint works as a ball and socket it can move in triplanar motions. This allows for the complex combined motions that we put it in with squats, lunges, running and all the other things. Most of the muscles are attached fairly close to the joint so that is why it is important to have a lot of strength and power to produce movement and keep the quality high. When the leg is in the air (open chain) we have freedom of motion down the entire chain and the power and force production starts with the hip. While the foot is on the ground (closed chain) the hip is working with the pelvis to provide stability and control for movement elsewhere in the body

Exercises and things to do

Mobility: Movement quality and range of motion are paramount to healthy sports performance and life. lot of hip and knee pains can be fixed by ensuring good movement at the hip. Quads and hip flexors can be improved with the couch stretch, hamstrings with weighted RDLs, and posterior capsule with pigeon pose and pigeon dips.

Strength: Hip strength work is pretty straightforward, it is just important to hit all angles and directions. This can be done with big movements like squats, lunges and deadlifts, but it is also important to dial in on the more specific movements. Hip abduction and external rotation is one area that gets weak and missed in a lot of programs. So work the outside of the leg with banded side steps, runners clamshells, and side plank hip abduction.

Stability: Usually the area we forget to work on is stability. Strength and mobility might be good, but if you have difficulty standing and moving on one leg due to imbalance, then the body can't work efficiently. Do more exercise on one leg such as with RDLs and hip 4 way toe touches or lunges. If you have access to foam pads and BOSU use these to improve control with movement.

The hip is a big area of muscle and joint and making sure it is strong and mobile go a long way in keeping us healthy and active. If you are having pain in this area or need to improve in the areas outline give us a call and let us help!

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