The hip joint is a ball-and-socket joint designed for standing and walking. The socket is on your pelvis and the ball is the head of your femur, or thigh bone. The design of your hip allows it to move in different directions and help you perform exercise, sports and daily activities. Hyperextension is one of the motions of the thigh at the hip joint that is used daily.
Hyperextension
Joint movements such as hyperextension are described from anatomical position. When you stand upright with your palms facing forward this is known as anatomical position. Hyperextension of the thigh at the hip joint is when you bring your leg back behind your body, or beyond anatomical position. Although individuals vary in their range of motion at any joint, normal hip hyperextension is approximately 30 to 50 degrees.
Hip Hyperextension Muscles
To move a bone at a joint requires the use of skeletal muscle. When you move your leg back behind your body in hyperextension, the muscles along the back of your thigh and hip are active. Your gluteus medius, gluteus maximus and the hamstrings muscle group work to move your hip into hyperextension. Because both muscles cross the joint, they work together. However, it is possible that during some activities that one muscle is more active than the other.
Improving Hyperextension
Hyperextension is a normal, necessary movement and it might need to be strengthened in order to function or perform at an optimal level. Performing exercises such as straight leg raises while lying on your stomach or a cable kick back with the ankle attachment can help strengthen the glutes and hamstrings in this motion. However, lack of flexibility along the front of your hip may limit how much hyperextension you can achieve. Stretch your hip flexors and quadriceps muscles in order to allow a more full range of motion.
Concerns
For most people simple, basic exercises are adequate to improve hip hyperextension. However, if you are an athlete you might need the guidance of a coach or physical therapist in order to improve not only the range of motion but power output at your hip joint. Also, if you have a hip injury or have had your hip replaced, performing hyperextension movements may not be appropriate for you. Speak with your doctor or physical therapist about limitations of your hip joint.
