TAKE QUIZ

Are All Hip Extension

Exercises Created Equal?
Bret M. Contreras, MA, CSCS,1 John B. Cronin, PhD,1 Brad J. Schoenfeld, MSc, CSCS, CSPS, NSCA-CPT,2
Roy J. Nates, PhD,3 and Gul Tiryaki Sonmez, PhD2
1
Sports Performance Research Institute, Auckland University of Technology, Auckland, New Zealand; 2Department of
Health Science, Program of Exercise Science, City University of New York, Lehman College, Bronx, New York; and
3
Mechanical Engineering, Auckland University of Technology, Auckland, New Zealand

ABSTRACT staple exercises in a strength and con- dynamic correspondence. Siff (26)
ditioning practitioner’s program, and described dynamic correspondence as
TARGETED HIP EXTENSION EXER-
targeted hip extension exercises often “how closely the means of special
CISES ARE OFTEN PERFORMED TO
fall into a strength coach’s top 5 most [sport-specific] strength preparation
DEVELOP STRENGTH, POWER,
important exercises (8–11,27). Three corresponds to the functioning of the
AND ENDURANCE IN THE HIP neuromuscular system in a given sport.”
targeted hip extension exercises com-
EXTENSORS. ALTHOUGH THESE One of the principles of dynamic corre-
monly performed in athletic weight
EXERCISES CAN POSSESS SIMI- rooms are the good morning, the 458 spondence is the accentuated region of
LAR MOVEMENT PATTERNS, back extension, and the horizontal force production. If it was shown that
BIOMECHANICALLY THE INSTAN- back extension. Each of these exercises the direction of the human body relative
TANEOUS TORQUE AT DIFFERENT can be classified as “hip dominant lifts” to space led to varying accentuated
RANGES OF HIP EXTENSION as they act primarily on the hip joint, as regions of force production in the good
VARIES DEPENDING ON BODY long as the performance of the 3 exer- morning, the 458 back extension, and
POSITION RELATIVE TO SPACE. cises involves flexing and extending the the horizontal back extension exercises,
FOR THESE REASONS, IT IS PRO- hips while keeping the spine and pelvis a case could be made that the different
POSED THAT: (A) HIP EXTENSION in relatively neutral positions. Because hip extension exercises are better suited
EXERCISES MIGHT TRANSFER the knees do not bend substantially to transfer more toward particular sport
BETTER TO SPORT ACTIONS during each of these movements, they actions and lead to unique structural
WHERE THE REGION OF FORCE could be classified as “straight-leg hip adaptations. Moreover, combining
ACCENTUATION IS MOST SPE- extension exercises.” these exercises in a training program
CIFIC; (B) HIP EXTENSION might have a synergistic effect for sports
Given the similarity in movement that require high levels of force produc-
EXERCISES MAY LEAD TO UNIQUE patterns, it would seem that the afore-
STRUCTURAL ADAPTATIONS; AND tion at different hip angles.
mentioned hip extension exercises
(C) A VARIETY OF EXERCISES are interchangeable. In other words, BIOMECHANICAL ANALYSIS OF
MIGHT BE NECESSARY TO MAXI- strength and conditioning practitioners SELECTED HIP EXTENSION
MIZE HIP EXTENSION STRENGTH would typically assume that there is lit- EXERCISES
AND POWER THROUGHOUT THE tle difference in the performance and Basic physics can be used to facilitate
ENTIRE RANGE OF MOTION. imposed training adaptations between a better understanding of the hip bio-
the 3 exercises. However, a biomechan- mechanics in each of the 3 straight-leg
ical analysis of these variations has not hip extension exercises, whereby
INTRODUCTION
yet been conducted in the literature instantaneous external torque is calcu-
he muscles of the posterior

T chain, especially the hip exten-

sors, are highly important in
maximum speed and power produc-
making any inferences as to their inter-
changeability speculative at best.
It is of utmost importance for strength
lated at 908 hips-flexed positions (think

KEY WORDS:
hip extensors; back extension exercise;
tion during activities, such as sprinting coaches to design programs that trans-
458 back extension exercise; good
and jumping (1,2,21,22). For this rea- fer to sports performance, and one such
morning exercise; hamstrings; gluteus
son, squat, Olympic-style lift, deadlift, way of attempting to maximize transfer
maximus
and lunge variations are considered of training is to use the principle of

Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 17
Hip Extension

of a standing person bent over so that representative of how the move- different hip extension exercises dis-
the torso is parallel to the ground and ment actually occurs. This allows cussed in this article, helping to guide
the torso forms a right angle with the for simpler calculation while not the practitioner as to their application
legs), 1358 hips-flexed positions (think drastically altering the external hip in program design. It should be noted,
of a half-way position between being torque measurement. however, that the aforementioned as-
bent over and standing straight up), 5. The head, arms, and trunk (HAT) sumptions could somewhat skew the
and 1808 hips-neutral positions (think comprise 68% of the individual’s precise mechanical advantage during
of a person standing straight up so that body weight (29). actual performance. In regard to the
his torso and legs form a straight line); 6. The average center of mass of the effects of momentum on hip extension
for visual representations, see Figure 1. HAT is located 0.40 m from the hips. torque, Lander et al. (17) found that
To illustrate these calculations, we used 7. Arm position is in a similar position joint moments varied less than 1%
a hypothetical athletic reference indi- in all the 3 exercises so that the between quasi-static (loading where
vidual (an athletic individual will likely HAT center of mass is unaffected. the inertial effects are negligible) and
store a greater proportion of his torso 8. The individual is 6 feet (182 cm) dynamic analyses during the squat exer-
mass in the upper torso compared with tall and weighs 194 lb (88 kg). cise with near maximum loads because
a sedentary individual) and made a num- 9. Each movement is performed slowly of the inherent slow velocities and ac-
ber of assumptions, including: to eliminate the effects of momen- celerations. Although 100 lb would not
1. The spine and pelvis stay locked in tum, which might not be truly rep- necessarily represent maximal loading
neutral positions while the entire resentative of how the movements and thus would not allow for the use
movement occurs at the hips. really occur. of quasi-static models, it provides a sim-
2. The hips flex to 908, which would 10. The average center of mass of the ple means to predict torque-angle
require good levels of hamstring additional load is located 0.55 m curves at the hips during hip extension
flexibility. from the hips. exercises at different body positions.
3. The knees stay relatively straight 11. The additional load used in each Figure 1 depicts the exercise positions
in each variation. exercise is 100 lb (45 kg). analyzed.
4. The good morning exercise does Simplifying biomechanical calculations
not involve any “sitting back” or in this way enhances our understanding CALCULATIONS
knee flexion, which is not truly of the mechanical advantages of the 3 Each exercise position required the cal-
culation of 2 moments: the moment of
the HAT acting on the hip joint and the
moment of the 100 lb (45 kg) external
resistance acting on the hip joint. Figure 2
illustrates a sample calculation. The cal-
culations are derived as follows:
1. Calculate the weight of the HAT by
multiplying the individual’s body
weight by 0.68 (68%).
2. Convert the weight of the HAT to
Newtons by multiplying the weight
in kilograms by 9.8 (which is the
gravity of Earth, measured in meters
per second squared).
3. Calculate the external torque of the
HATacting on the hip by multiplying
the weight of the HAT (in Newtons)
by the perpendicular distance from
the hip to the HAT center of mass.
4. Convert the weight of the free weight
implement to Newtons by multiply-
ing the weight in kilograms by 9.8
(which is the gravity of Earth, mea-
sured in meters per second squared).
5. Calculate the external torque of the
Figure 1. (A) Good morning exercise: 908, 1358, and 1808 of hip extension. (B) 458 Back free weight load acting on the hip
extension exercise: 908, 1358, and 1808 of hip extension. (C) Horizontal back by multiplying the weight of the
extension exercise: 908, 1358, and 1808 of hip extension. implement (in Newtons) by the

18 VOLUME 35 | NUMBER 2 | APRIL 2013

 (i.e., 478 Nm) when the hips are fully
extended (Figure 3).
To overcome inertia of the system
(barbell plus body mass), hip extensor
muscle force (passive and active) must
exceed the torques shown in the dif-
ferent positions that can be observed in
Figure 2 because internal forces must
be greater than external forces in order
for concentric movement to occur.
Granted athletes often perform these
movements explosively, but with
higher percentages of 1 repetition
maximum, the effects of momentum
are minimized, enabling a suitable
model for analysis.
Because a definition in the literature is
lacking, one could refer to single-joint
exercises that create maximum torque
while the prime movers are stretched as
“long-length accentuated force exer-
Figure 2. Sample calculation for 458 back extension exercise at a hip position of 1358. cises.” Conversely, one could refer to
single-joint exercises that create maxi-
perpendicular distance from the hip range of motion depending on the posi- mum torque while the prime movers
to the implement center of mass. tion of the upper body relative to the are shortened as “short-length accentu-
6. Add the 2 external torques together. axis of rotation, that is, hip joint. During ated force exercises.” Exercises that cre-
The 9 different calculations are sum- the good morning exercise, hip torque is ate maximum torque while the prime
marized in the Table, with the precise highest (i.e., 478 Nm) in a 908 hips-flexed movers are between either extreme
calculations of hip torque provided position and diminishes throughout the would be considered “mid-length
for the various straight-leg hip exten- concentric portion of the repetition, accentuated force exercises.” Using our
sion exercises. Note the relationship reaching its lowest value (i.e., 0 Nm) in hip extension exercises as examples, the
between the various positions in a hips-extended position (i.e., 1808 or good morning exercise would be con-
the hip extension exercises. Given fully extended). In the case of the 458 sidered a long-length accentuated force
maximum instantaneous hip torque back extension, hip torque is highest exercise, the horizontal back extension
(labeled X), the top row shows X, (i.e., 478 Nm) in a 1358 mid-range hip exercise would be considered a short-
0.71X, and 0; the middle row shows position and the hip torque is more con- length accentuated force exercise, and
0.71X, X, and 0.71X; and the bottom sistent throughout the range of motion, the 458 back extension exercise would
row shows 0, 0.71X, and X. never dropping below 338 Nm. The be considered as a mid-length accentu-
horizontal back extension creates very ated force exercise.
PRACTICAL APPLICATIONS little hip torque in a hips-flexed position This language works well with mono-
It is evident from the previously de- (i.e., 0 at 908 of hip flexion) but increases articular muscles but is tricky with biar-
scribed calculations, hip torque varies steadily throughout the concentric por- ticular muscles. For example, consider
considerably throughout hip extension tion of the repetition, reaching its apex the hip extension exercises discussed
herein. During straight-leg hip exten-
Table sion, the gluteus maximus, a monoartic-
Instantaneous hip extension torque at selected ranges in 3 different ular muscle, is in a long-length position
straight-leg hip extension exercises
with hips flexed and a short-length
Instantaneous hip extension torque, Nm position with hips extended. However,
although the hamstrings, a biarticular
Exercise 908 1358 1808
muscle, shorten as the hips extend, they
Good morning 478 338 0 could be markedly shorter if the knees
458 Back extension 338 478 338 are flexed. By examining Figure 3, it
appears that long-length accentuated
Horizontal back extension 0 338 478
force exercises have ascending strength

Strength and Conditioning Journal | www.nsca-scj.com 19

Hip Extension

production compared with full-range

squats, partial squat training led to infe-
rior results in terms of jumping perfor-
mance, maximum voluntary
contraction, and rate of force develop-
ment and diminished initial-range
squat performance. Further research is
needed to elucidate these apparent
contradictions.
Regarding hypertrophic adaptations, it
has been proposed that the 3 primary
mechanisms leading to muscular
growth are mechanical tension, mus-
cular damage, and metabolic stress
(24). With respect to mechanical ten-
sion, exercises create varying amounts
Figure 3. Graph of instantaneous hip extension torque at selected ranges of motion of external torque throughout a joint’s
in 3 different hip extension exercises.
range of motion (Figure 3). Anecdot-
ally, exercises that produce high tor-
curves and descending torque-angle of sprinting because of the maximization ques at long muscle lengths tend to
curves, mid-length accentuated force of hip torque in the middle range of the create the most delayed-onset muscle
exercises have U-shaped strength hip flexion-extension axis, which is more soreness, most likely as a result of the
curves and upside-down U-shaped tor- closely associated to the region of damage of the stretched sarcomeres
que-angle curves, and short-length ground contact involved in the first (e.g., flies and the pectorals, lunges
accentuated force exercises have de- few seconds of a sprint. and the glutes, and good mornings
scending strength curves and ascending and the hamstrings), which theoreti-
At ground contact in maximal speed
torque-angle curves. Moreover, this lan- cally could enhance hypertrophy
sprinting, the glutes are at short lengths,
guage is better suited for single-joint because of the muscular damage
whereas the hamstrings are at long
movements compared with multi-joint incurred (25). In addition, anecdotally,
lengths. Gittoes and Wilson (14)
movements, as when adjacent joints exercises that produce high torques at
showed that the hip and knee angles
move simultaneously it can enhance mid-range and shorter muscle lengths
from touchdown to toe-off during max-
or diminish the lengthening of a muscle. tend to create the most metabolic
imal speed sprinting were approxi-
For example, the biarticular hamstrings stress. For example, some exercises
mately 150–1758 and 155–1458,
do not undergo much length change are well known for creating a “pump”
respectively. It would therefore make
during performance of the squat given effect (e.g., cable crossovers and the
sense to strengthen these muscles at
their dual role as knee flexors and hip pecs, hip thrusts and the glutes, and
their corresponding lengths when
extensors (23); when one joint is length- seated band leg curls and the ham-
attempting to maximize carryover, espe-
ening, the other is shortening. strings), better known to researchers
cially considering that exercise has been
If attempting to maximize carryover to as cell swelling, which has been pro-
noted to influence the optimal length of
sport action, it may be wise to select the posed to enhance hypertrophy (24).
a muscle (3). This could be coined “tor-
exercise that most appropriately mimics Furthermore, exercises that keep consis-
que-angle specificity” or “force-range of
the hip torque curve involved in the tent torque on the targeted joint, such as
motion specificity.” However, contradic-
action. For example, because the good the 458 hyper, would theoretically
tory research has recently emerged in
morning exercise maximizes hip torque occlude the most blood flow and lead
this particular area. Clark et al. (7)
in a flexed position, it may transfer bet- showed that bench press training at to the most hypoxia, which has been
ter to the glute functioning involved a variety of ranges of motion and muscle proposed to enhance muscular hyper-
during the late swing phase of sprinting, lengths yielded greater benefits when trophy through mechanisms involving
given that it maximizes hip torque in compared with full range of motion metabolic stress (28). These hypotheses
a flexed position, whereas the horizontal bench in terms of mid-range reactive warrant further investigation.
back extension may transfer better to strength and end-range force produc- Muscle damage associated with eccen-
the glute function involved during the tion during isokinetic testing while not tric training can lead to sarcomerogen-
stance phase of sprinting, given that it impairing initial-range performance. Yet esis through 2 different proposed
maximizes hip torque in an extended Hartmann et al. (15) showed that mechanisms (5), and it stands to reason
position. The 458 back extension may although partial squats yielded superior that eccentrics with accentuated force
be best suited to the acceleration phase results in terms of end-range strength production at long lengths would lead

20 VOLUME 35 | NUMBER 2 | APRIL 2013

to increases in sarcomeres in series, elastically-efficient tendons is a charac- performed for maximum balance of
thereby increasing muscle length. teristic of high-velocity sprinting and hip strength throughout the entire
These adaptations can improve athletic that concentric power is more impor- hip extension range of motion. Fur-
performance by increasing contractile tant during acceleration sprinting. thermore, it may be that athletes
velocity and power (4). Furthermore, Based on the calculated external tor- should be assessed over the entire
because the protein titin is proposed ques, it is apparent that relatively light range of motion to determine
to contribute considerably to passive external loads (i.e., 100 lb) can be used strength deficits, which in turn
muscle force when a muscle is actively during straight-leg hip extension exer- should result in better strength diag-
stretched to long lengths (18,20), one cises to create considerable peak hip nosis and individualized programs.
could speculate that long-length accen- extension torque (i.e., 478 Nm) owing Finally, the strength and conditioning
tuated force exercises do a better job of to long resistance moment arms. For practitioner needs a higher order
creating passive tissue adaptations than comparative purposes, Escamilla et al. understanding of exercise and accen-
short-length accentuated force exer- (12) showed that powerlifters with an tuated force/torque production in
cises, which could be beneficial for average body weight of 201 lb and an relation to the activity or event of
elastic strength. Strength and power average maximal squat of 497 lb interest. That is, for optimal transfer-
athletes have been shown to possess imposed 628 Nm of peak hip exten- ence from the strength and condi-
unique titin adaptations compared sion torque during the squat exercise, tioning facility to the competitive
with controls (19), and targeted long- and Escamilla et al. (13) reported that environment (dynamic correspon-
length training could potentially powerlifters with an average body dence), careful consideration needs
enhance such effects. weight of 169 lb and an average max- to be given to exercise choice.
By examining Figure 3, because short- imal deadlift of 489 lb imposed 599
Nm of peak hip extension torque dur- Future research should be conducted
length accentuated force exercises
ing the deadlift exercise. Clearly, the involving 3D motion capture, force
require a “ramping up” of muscle force
squat and deadlift allow for heavier plate, and electromyography to cal-
throughout the concentric range of
loads, but as a result of their shorter culate real-life hip extension mo-
motion, they might be better suited
resistance moment arms, they do not ments. Furthermore, future research
for accelerative purposes than long-
length accentuated force exercises, dramatically exceed the hip extension should be conducted to determine if
given that muscle force diminishes dur- torques required of straight-leg hip the various hip extension exercises
ing long-length accentuated force exer- extension movements because the do in fact lead to unique structural
cises throughout the concentric range longer resistance moment arms coun- adaptations and carryover to func-
of motion. However, considering that teract the effects of the lighter loads; tional activities, such as running and
isometric training at longer muscle however, we only analyzed the hip jumping.
lengths has been shown to increase ten- joint and not the external torques at
Conflicts of Interest and Source of Funding:
the ankle, knee, or spine. Thus, train-
don stiffness and maximum voluntary The authors report no conflicts of interest
ing angle is an important consider-
contraction throughout the entire range and no source of funding.
ation with respect to exercise
of motion, the same cannot be said of
selection in program design.
isometric training at shorter lengths, an
argument could be made that long- CONCLUSIONS Bret M.
length accentuated force exercises are All hip extension exercises are not Contreras is cur-
superior to short-length accentuated created equal. External torque varies rently pursuing
force exercises in terms of tendon and depending on the position of the his PhD in Sports
maximum voluntary contraction adap- human body relative to the ground. Science at the
tations (16). However, this would Standing hip extension exercises AUT University
require taking a big leap in logic because exhibit their highest instantaneous in Auckland.
training effects from isometric exercises torque when bent forward to 908.
do not necessarily match those of Hip extension exercises performed
dynamic exercises. Cavagna (6) showed at a 458 angle have more consistent John B. Cronin
that the work performed by the con- levels of instantaneous torque is a professor in
tractile components decreases with throughout the movement. Horizon- Strength and
increasing speed because of a greater tal hip extension exercises exhibit Conditioning at
proportion of the length change taken their highest level of instantaneous the AUT Uni-
up by the tendons as well as decreasing torque when the hips are extended. versity and an
force owing to the force-velocity rela- One can logically conclude from adjunct professor
tionship, implying that range-specific this brief treatise that multiple at Edith Cowan
isometric muscle force coupled with hip extension exercises should be University.

Strength and Conditioning Journal | www.nsca-scj.com 21

Hip Extension

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