create the perfect hips
TRANSCRIPT
RESEARCH
Mark McKean PhD
CREATE THE PERFECT HIPS
RESEARCH
WHAT YOU WILL LEARN
� Ideal Hip posture
� 2 out of 3 rule
� What hips posture do you have?
� Sticky out Butt
� No Butt
IDEAL HIP POSTUREIDEAL HIP POSTURE
LUMBAR CURVE
� 5 vertebrae
� Anterior curve
� Curve relies on
good pelvic angle
� Normal curve is
slight curve not too
deep and not too
flat
PELVIC ANGLE
� ASIS aligned with Pubic bone
� PSIS between 0o-20o above
horizontal line to ASIS
HIP JOINTS
� Hip and knee aligned vertically
with trunk
� 180o at hip joint
2 OUT OF 3 RULE2 OUT OF 3 RULE
LUMBAR CURVE
� An increase in ‘normal’ depth of
lumbar curve – ANTERIOR TILT
‘Normal’ depth of lumbar curve -� ‘Normal’ depth of lumbar curve -
NEUTRAL
� Decrease in ‘normal’ depth of lumbar
curve – POSTERIOR TILT
PELVIC ANGLE
� PSIS greater than 200 above horizontal
line of ASIS – ANTERIOR TILT
PSIS between 0o-20o above horizontal � PSIS between 0o-20o above horizontal
line of ASIS - NEUTRAL
� PSIS below horizontal line from ASIS –
POSTERIOR TILT
HIP JOINT ANGLE
� Increase in hip joint angle with neutral
knees – ANTERIOR TILT
Hip and knee aligned vertically with � Hip and knee aligned vertically with
trunk - NEUTRAL
� Decrease in hip angle through to
extension – POSTERIOR TILT
ANTERIOR TILT (2 OF 3)
� Increase in normal lumbar curve
� more than 200 angle between
PSIS- ASISPSIS- ASIS
� Flexion of hip joint angle with
neutral knees
POSTERIOR TILT (2 OF 3)
� Decrease in lumbar
curve
� PSIS is lower than ASIS� PSIS is lower than ASIS
� Extension of hip joint
angle with neutral
knees
WHAT HIPS POSTURE DO YOU
HAVE?HAVE?
ANTERIOR TILT
� Long hamstrings
� Short hip flexors
POSTERIOR TILT
� Short hamstrings
� Long hip flexors
CHECK OUR ASSESSMENTCHECK OUR ASSESSMENT
FORWARD BEND TEST
THOMAS TEST
STRAIGHT LEG SIT UP
STICKY OUT BUTT OR NO BUTTSTICKY OUT BUTT OR NO BUTT
Regardless of size glutes must function to
� Stabilise hips
� Control balance
� Absorb landings
STICKY OUT BUTT
� More common in women
� Athletes will develop it through training
� Common with anterior tilt and arched back
STICKY OUT BUTT
NO BUTT
� More common in men
� More likely to cause postural problems
� Common with posterior tilt and flat backs
MARK MCKEAN PHD, AEP, CSCSMARK MCKEAN PHD, AEP, CSCS
Post Doctoral Research Fellow
Australian Institute of Fitness Research
University of Sunshine Coast