Unlocking the Secrets of Hip Extension Patterns in Athletic Performance for Forward Propulsion

In this second installment of our series on hip extension patterns, we delve deeper into the one-two-three hip pattern for hip extension and unravel the intricacies surrounding this critical aspect of athletic performance. The correct sequence, as previously explained, involves the glute firing first, followed by the hamstring, and then the quadratus lumborum (QL) for optimal hip extension and performance.

However, there is a discrepancy in the research that suggests other muscles, like the hamstring, are active before the glute during hip extension. To clarify, the glute should initiate hip extension, even if the hamstrings are already activated due to the multiple phases of movement. Understanding these phases is crucial: from non-support to absorption, stabilization, loading, and propulsion phases, each demands different levels of muscle activation.

For instance, during sprinting, the hamstring may be stretched and activated before the glute enters the equation. This is because these muscles need to be prepped for various phases of movement. It’s important to differentiate between muscle tension and slackness, as some level of tension is necessary for optimal function.

When assessing the one-two-three hip pattern, practical testing using methods like Tendo force plates or jump mats can reveal the truth. Correcting this pattern can significantly enhance athletic performance. Ultimately, the key is to apply the knowledge and conduct hands-on assessments to ensure athletes are moving optimally.

The Fastest way for Any person or athlete to correct is RPR