Cancio 1
Hip Extension/Abduction & Joint-by-joint Approach
1. Joint-by-Joint Approach:
Definition: a model for understanding movement patterns by alternating stable and
mobile joint throughout the body.
Key Idea: each joint has aa primary function – either mobility or stability.
Example Pattern:
• If hip mobility (especially extension) is lacking à compensation happens at:
- Lumbar Spine (loses stability)
- Knees (gain excess movement)
• This compensation increases injury risk
Application: use problem areas (e.g., low back pain) to assess potential dysfunction at
adjacent joints (e.g., hips, thoracic spine).
2. Mobility vs Stability (know the roles)
Region Primary
Shoulder girdle Stability
Shoulder joint Mobility
Lubar spine Stability
Hips Mobility
Knee Stability
Ankle Mobility
3. Finding Neutral Pelvis
• Stand with feet under hips
• Squeeze the glutes
• Ensure ASIS and PSIS are level
4. Common Weak Areas
• Hip Hinge/Glute Max Activation
- Low glute strength à poor hip hinge mechanic
• Hip Abductor Strength
- Weakness à poor lateral pelvic stability
Training Focus: emphasize glute max, medius, and minimus for both strength and
stability.
5. Hip Extension Training Principles
• Prioritize glute-targeted movements
• Avoid axial loading early on; use horizontal/perpendicular loading
, Cancio 2
• Hip Extension Exercises:
- weighted glute bridge, hip thrust, kneeling banded hip extension.
• Training guidelines:
- Builds hip hinge mechanics
- Reinforce neutral pelvic alignment
- Balance quad- dominant movements
- Focus on strength: moderate to heavy load, low reps at leas 1x/wekk (after
movement competency is achieved)
6. Hip Abduction Principles
• Purpose: increase lateral hip/pelvic stability à improves knee tracking & spinal
protection.
• Focus: endurance first, then progressive overload
• Hip Abduction Exercises:
- Half-kneeling or tall-kneeling band/cable abduction
- Single leg stance holds/movements
• Training Progression
1. Isolate & activate
2. Challenge during movement
3. Correct during movement
4. Increase speed/load/intensity while maintaining control
7. Key Concepts for Application
• Always consider how weak hips impact adjacent areas.
• Improve both strength (glute max) and endurance (hip abductors).
• Ensure lumbar spine stability throughout hip-focused movements
• Reinforce hip hinge mechanics (try single leg versions).
Hip Extension/Abduction & Joint-by-joint Approach
1. Joint-by-Joint Approach:
Definition: a model for understanding movement patterns by alternating stable and
mobile joint throughout the body.
Key Idea: each joint has aa primary function – either mobility or stability.
Example Pattern:
• If hip mobility (especially extension) is lacking à compensation happens at:
- Lumbar Spine (loses stability)
- Knees (gain excess movement)
• This compensation increases injury risk
Application: use problem areas (e.g., low back pain) to assess potential dysfunction at
adjacent joints (e.g., hips, thoracic spine).
2. Mobility vs Stability (know the roles)
Region Primary
Shoulder girdle Stability
Shoulder joint Mobility
Lubar spine Stability
Hips Mobility
Knee Stability
Ankle Mobility
3. Finding Neutral Pelvis
• Stand with feet under hips
• Squeeze the glutes
• Ensure ASIS and PSIS are level
4. Common Weak Areas
• Hip Hinge/Glute Max Activation
- Low glute strength à poor hip hinge mechanic
• Hip Abductor Strength
- Weakness à poor lateral pelvic stability
Training Focus: emphasize glute max, medius, and minimus for both strength and
stability.
5. Hip Extension Training Principles
• Prioritize glute-targeted movements
• Avoid axial loading early on; use horizontal/perpendicular loading
, Cancio 2
• Hip Extension Exercises:
- weighted glute bridge, hip thrust, kneeling banded hip extension.
• Training guidelines:
- Builds hip hinge mechanics
- Reinforce neutral pelvic alignment
- Balance quad- dominant movements
- Focus on strength: moderate to heavy load, low reps at leas 1x/wekk (after
movement competency is achieved)
6. Hip Abduction Principles
• Purpose: increase lateral hip/pelvic stability à improves knee tracking & spinal
protection.
• Focus: endurance first, then progressive overload
• Hip Abduction Exercises:
- Half-kneeling or tall-kneeling band/cable abduction
- Single leg stance holds/movements
• Training Progression
1. Isolate & activate
2. Challenge during movement
3. Correct during movement
4. Increase speed/load/intensity while maintaining control
7. Key Concepts for Application
• Always consider how weak hips impact adjacent areas.
• Improve both strength (glute max) and endurance (hip abductors).
• Ensure lumbar spine stability throughout hip-focused movements
• Reinforce hip hinge mechanics (try single leg versions).
