The Bottom Line:

Strong hips are crucial for efficient and sustainable running. The most effective exercises for creating stable hips that strongly propel you include horizontal exercises that promote hip extension. However, working on end-range hip extension can be challenging due to the counterbalance needed between hip mobility and spinal stability. Joe’s Pigeon Exercise for Hip Extension is a novel exercise that allows for aggressive and full-range hip extension strengthening without the risk of lumbar strain.

The Force-Vector Theory and Running

– The most optimal performance-enhancing exercises for running are those that align with the specific plane of action in which running occurs, which involves primarily horizontal forward motion.
– Horizontal exercises, such as the hip-thrust exercise, are beneficial for both peak running speed and endurance.

Challenges to Strong Hip Extension in Running

– Core stability weakness, hip stiffness, and postural and positional deficits can challenge the stable spine-mobile hips balance needed for strong hip extension in running.

Exercises to Promote Strong Hip Extension for Running

– Common running exercises, such as bridges, all-fours leg extensions, and deadlifts, often involve lumbar motion instead of isolated hip extension.
– Joe’s Pigeon Exercise for Hip Extension is a novel exercise that allows for aggressive and full-range hip extension strengthening without the risk of lumbar strain.

The Consequences of a Mobile Hip-Stable Spine Juxtaposition

– Failing to keep the spine stable during hip extension can lead to low back pain, hip and pelvic stiffness, nerve pain, and impaired stride efficiency.

Hip Extension Progression and Application

– Self-massage and stretching can help increase hip mobility and prepare for hip extension exercises.
– Joe’s Pigeon Exercise for Hip Extension can be performed to train the brain to find and use the new hip-extension range.
– Enhancing functional hip extension through hiking and running uphill can improve hip power and efficiency.

Conclusion

– The fastest and most efficient runners use powerful hip extension through a full range of motion.
– Training and utilizing end-range hip extension can help propel you farther and faster while running.

Source Article: https://www.irunfar.com/joes-pigeon-exercise-for-hip-extension