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

mmckean@usc.edu.au