The Hips Have It

Move over, abs: When it comes to core strength, your hips are in control.

- Erin Calderone, MS, CSCS

If you were asked to ID your core muscles, what would you name? Probably the rectus abdominis, the obliques, the lower back, maybe even the glutes. Sure, those are the glamour players that get the most press, but when it comes to primary core function, there are some other very important muscles to consider — those in your hips. In actuality, the pelvis and hips are your seat of postural power, and this central region is responsible not only for propelling you forward, backward or sideways but also for keeping your back and knees happy when standing or sitting. And since the primary functions of your core are to transfer force from one extremity to another and to act as a stabilizer/initiator of a movement, the hips should absolutely be included when programming your core training.

Chain Reaction

More than 20 muscles cross, insert into or originate in your hips, all pulling, pushing relaxing and contracting at any given time. With all this kinetic activity around a single, central location, it’s no wonder your hips can become problematic.

Most issues stem from an imbalance between opposing muscle groups, and if one muscle is out of balance — either too tight or too lax — it causes a chain reaction that can affect you from head to toe. Sedentary jobs and lifestyles have a lot to do with this problem. For example, if you sit all day, your hips are continually flexed, causing the fibers of the psoas and iliacus (hip flexors) to shorten while the abdominals and glutes relax. When you finally stand, those tightened muscles pull your pelvis forward and the abs and glutes — whose job it is to correct this shift — are caught sleeping on the job. The muscles in your posterior chain then have to support your entire upper body, causing tightness and pain in your lumbar area, shoulders and neck.