Your hips. From a functional standpoint, they are like your shoulders. That is, they have the same motions, for the most part. Looking at their structure, they couldn’t be more different. And if you plan on deadlifting or squatting, you have to make sure there aren’t any weaknesses. If there are, it’s time to fix them. I should also note that if you want to walk, run, or sit they are also worth taking care of. So with that in mind, let’s take a look at the function of the hips.

Motions of the hip

Like the shoulders, the motions of the hip joint are not much different in terms of how they move. The fact that they have a different build does change the degrees of movement they are capable of, however. So with that, let’s take a look at them.

  • Abduction— If we’re standing with a neutral stance and we move one of our legs away from our midline, that’s hip abduction.
  • Adduction— Returning the leg back to center is hip adduction.
  • Flexion— Bending our leg at the hip crease as if you’re going to kick someone in the testicles is hip flexion.
  • Extension— Standing tall while squeezing your glutes is an example of this as is sprinting.
  • Internal Rotation— Turning your hips in like you’re pigeon toed falls into this category.
  • External Rotation— Also known as having duck feet.

Not only that, but you can adduct and abduct your hips while they are in flexion. Some people refer to this as transverse abduction and adduction, since it occurs in the transverse plane. In action, you can see an example of this by looking no further than the hip abduction/adduction machine at your local gym. Knowing all this, it means that to have a good squat and deadlift, you need both strong and mobile hips.

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