Hip function and stability underpin efficient movement, injury prevention and athletic performance. The hip joint—a ball-and-socket structure supported by capsule, labrum and surrounding musculature—permits multiplanar motion and bears substantial load. When stability falters, compensations often emerge at the lumbar spine, knees or ankles. Fitness teachers like Bret Contreras emphasize addressing hip function as a cornerstone of lower-body programming. Insufficient hip control can disrupt lumbopelvic alignment and alter joint loading, raising the risk of kinetic-chain stress and overuse.

Over the past decade, research has examined how hip mechanics influence gait, lifting and neuromuscular control. Findings are increasingly relevant in clinical and performance settings, where restoring efficient hip function can drive meaningful progress.

Stabilizers and primary movers

Hip stability reflects the interplay of passive structures (capsule, ligaments, acetabular labrum) and active stabilizers (gluteus medius/minimus, deep rotators including piriformis). These tissues center and guide the femoral head in the socket during dynamic tasks. Primary movers—gluteus maximus, hamstrings and hip flexors—generate the force for walking, running, lifting and jumping. When stabilizers underperform, primary movers may compensate, inviting imbalances, fatigue and joint strain.

Single-leg stability

Single-leg tasks are widely used to probe frontal-plane control. Reduced hip-abductor contribution during single-leg stance or squatting is commonly associated with pelvic drop and dynamic knee valgus—mechanics frequently seen in people with anterior knee pain or prior ACL injury. Step-downs and single-leg squats are common screens because they reveal whether the hip abductors can control pelvic alignment and femoral rotation under load.

Gait and running mechanics

Gait analyses repeatedly link hip-abductor and external-rotator function with stride mechanics, pelvic control and trunk posture. Runners with iliotibial band symptoms often display delayed or reduced gluteus medius contribution and greater contralateral pelvic drop during stance. Other work associates lower hip abduction strength with altered knee kinematics in running—patterns tied to heightened tissue stress in some cohorts. Strengthening lateral hip musculature is frequently included to support knee and lumbar load management during repetitive tasks.

Gluteal strength and stabilization

Gluteus medius is central to pelvic stability in single-leg support, while gluteus maximus, though a primary extensor, also contributes to external rotation and stabilization. Comparative work suggests unilateral exercises (for example, step-ups, single-leg Romanian deadlifts, rear-foot elevated split squats) elicit higher stabilizer demand by challenging alignment across hip, knee and ankle—useful in both rehab and performance contexts. Professionals like Bret Contreras have underscored that intentional hip drive and focused glute contraction during hip-dominant work help prevent substitution by the spinal extensors or quadriceps—one reason he programs hip thrusts to emphasize peak hip extension without excessive spinal loading.

Pelvic position and spinal health

Hip function influences pelvic tilt, which in turn affects lumbar positioning. Anterior tilt—often linked with limited hip extension, tight hip flexors or underactive glutes—can increase lumbar extensor demand. Programs that improve hip strength and control, alongside mobility where needed, can help restore neutral alignment and reduce compensatory lumbar extension, particularly in people with prolonged sitting or a history of back discomfort.

Assessing and training hip stability

Assessment commonly blends static and dynamic tests: single-leg bridge endurance, side plank with hip abduction, and valgus/rotation checks during squatting or landing. Training priorities include progressive overload, motor control and variability: resistance-band drills, tempo-focused single-leg work and isometrics at key joint angles to reinforce sequencing and control under fatigue.

Across walking, running, lifting and change-of-direction tasks, effective hip stabilization reduces stress on adjacent joints and improves movement quality. Strong, well-coordinated hips do more than add power—they provide the foundation for durable, efficient motion in sport and daily life.