As a Physical Therapist, I see common movement deficiencies contributing to lower body pain and injury.

One of the most common deficiencies is weakness in the hip musculature. This can be a contributing factor to all sorts of lower body issues- from ankle sprains, knee ligament injuries, overuse knee pain, overuse hip pain, and even low back pain. 

I have uncovered underlying hip weakness in some of my strongest and fittest athletes. Identifying and then attacking this weakness head on can do wonders for athletic performance and injury prevention. 

In this article, I will share with you some of the commonly undertrained hip muscle groups and how they affect performance.

 Hip internal and external rotators

These are the muscles that are responsible for hip rotation. They form the deepest layers of muscle tissue and are connected all the way down to the joint capsule. This means that they also house mechanoreceptors that facilitate communication between your hip and your brain. So as we train hip rotation we improve body control and awareness of the joint which is HUGE for injury prevention. 

My hip rehab programs always include a large component of hip rotational work. 

The hip ABDuctors

This is the muscle group that physical therapists love to target (and for good reason!). The abductors are responsible for stabilizing the pelvis during single leg and weight-bearing movements (running, walking, hiking etc..).  Weakness in the abductors can cause issues at the hip (hip bursitis), at the knee (IT band syndrome, patellofemoral pain) and even at the foot/ankle (ankle sprains). 

Hip abductor training is something that frequents most all of my lower body rehab programs. I like performing a combination of weight bearing and non-weight bearing movements to hit these muscles. 

The hip ADDuctors

These are your inner thigh (groin muscles) and they are rarely included in most traditional strength programs. Weakness  in this muscle group can leave the hips, pelvis, and SI joints vulnerable. Weak adductors can also predispose you to groin strains which IMO is possible the worst muscular sports injury.

Most all of my hip and SI joint rehab programs will include adductor work. I also like to sneak it into low back rehab as well due to the cross connection between the adductors and your abdominal muscles. Co-contraction of these groups together makes for great stability work! 

Make sure to check out my top notch exercise rehab programs: 

Hip Program. This is my best selling program that improves hip range of motion, strength, and power

Low Back Program. Tired of throwing out your back when you sneeze or pick up a shoe? This one is for you!

Knee Program. Restore range of motion and strength to your knees so you can get back to squatting like a boss

Shoulder Program. Designed to help you resolve shoulder dysfunction that can cause symptoms like impingement, limited range of motion, and instability. 

As always, reach out with any questions or if you want to chat. Send me an email at [email protected]

Yours in health, 

-Jamie