healthy hips

your body’s powerhouse

Healthy Hips

release deep-seated tension, enhance mobility, and cultivate lasting ease in your hips—a key area for physical and emotional balance.

Pranayama | intention setting

Exporatory movment and assessment

Anatomy and energetics

Dynamic strenght and activation

Yin | Restorative release

Integration and Meditation

sacral clock

full core breathing

find the base of the core

on back thigh in hip rotations

interal and external rotation of thighs

block lateral movement of pelvis

postural connections with pelvis

Primary Hip Muscles

Hip Flexors - bring the thigh towards the abdomen:

iliopsoas

rectus femoris (part of quadriceps

Satorius

Tensor fasciae latae

Hip Extensors - move the thigh backward

Gluteus maximus

hamstrings

adductor magnus

Hip Abductors - move the leg away from the body’s midline

Gluteus medius - crucial for pelvic stability

Gluteus minimus

Tensor fasciae latae

Piriformis

Hip Adductors - bring the leg toward the body's midline

Adductor longus, brevis, and magnus

Gracilis

Pectineus

External Rotators - turn the thigh outward

Piriformis

Obturator internus and externus

Gemellus superior and inferior

Quadratus femoris

Supporting Hip Muscles

Core Muscles that affect hip function:

Deep abdominals (transverse abdominis)

Pelvic floor muscles

Diaphragm

Multifidus (deep back muscles)

Lower Leg Muscles that influence hip mechanics

IT band (iliotibial band)

Calf muscles (through kinetic chain)

Body

The Core-Hip Connection

How Core Dysfunction Affects Hips:

Weak deep core → hip flexors become primary stabilizers → hip flexor tightness

Poor breathing patterns → increased tension in psoas and other hip muscles

Weak glutes often pair with weak deep core muscles

Pelvic floor dysfunction can create referral patterns to hip muscles

Compensation Patterns:

When the core can't stabilize the spine, the hip muscles (especially hip flexors and glutes) take

over

This leads to overuse, trigger points, and movement dysfunction

Creates a cycle where tight hips further inhibit proper core activation

This is why many of the restorative exercises in your document include breath work and

positions that allow both the core and hip muscles to release simultaneously - they're

functionally connected and need to be addressed together for optimal results

common concerns

hip flexor issues: strains, tightness, laxity

groin pain

stiffness

inflammation and overuse

hip labral tears ( bumper for the acetabulum

hip impingement

athritis

range of motion

compensation

front body tightness

use patterns

posture

stress

back body weakness

glutes

hamstrings

posterior core

mid and lower traps