đ¤ We work one of the largest muscles in the body. But have y..
Added 2025-04-07 15:16:11 +0000 UTCđ¤ We work one of the largest muscles in the body. But have you ever wondered what benefits it brings beyond looks?đą The muscles around the hips play a crucial role in pelvic stability which in turn reduces load on the lower back muscles. Without optimal development you may experience:⢠Lower back pain⢠Poor coordination when walking⢠Sciatic nerve issues⢠Loss of upper body strength (yes even arms)đŁ Anatomy and FunctionsThe hip area muscles consist of three parts each with its own role1. Maximus portion⢠Main hip extender⢠Essential for standing from a chair running and climbing stairs2. Medius portion⢠Hip mover and pelvic stabilizer⢠Key to walking with proper alignment and preventing hip drop3. Minimus portion⢠Assists the medius in moving the leg outward and turning it inward⢠Supports stability in one leg movements such as lungesđ¤ What happens when you stay inactive?⢠Muscle wasting and weakness leading to the issues listed above⢠Loss of muscle awareness making it hard to activate the area properly⢠Other muscles such as hamstrings and lower back compensate and risk injury𫡠Prevention and ActivationBeyond looks your goal should be to regain awareness and strength in your hip area muscles. To do this:1)Bridge exercise basic single leg or with band⢠Focus on đŞ the muscle at the top2. Quadruped hip extension⢠Control the movement and keep your back flat3. Hip lift to the side standing or lying with â°ď¸â˘ Feel the side hip muscles working4. Partial squat using a đŚ or bench⢠Go as low as you can while keeping the hip area engagedđ§ Choose one exercise perform three sets. Full focus on the muscle and progress by âď¸ repetitions weight or resistance â°ď¸ when you are ready
