What the hip is actually supposed to do

Read Time: 3 minutes
Time to Perform Exercises: 3 minutes

Hey there!

Today I want to zoom out a bit and talk about the job of the hip.

This is one of the most important joints in the body and a lot of things click once you understand it.

Especially if you’ve dealt with hip, back, or knee pain that seems to keep coming back.

The simple idea: some joints are meant to move, others are meant to stabilize

A helpful way to think about the body is mobile vs stable joints.

Some joints are designed to move a lot.
Others are designed to be more stable and control that movement.

The hip is one of the big mobile joints in the body.

Its job is not just to “exist” between your back and your knee.
Its job is to handle most of the mobility in that area.

When the hip doesn’t do that job well enough, the joints above and below it (low back and knees) start picking up the slack.

The low back and knees aren’t designed to handle mobility the way the hip is, so if they compensate for too long, we start to see them wear down.

This can show up as recurring tightness, pain, or longer-term joint issues over time.

What the hip is designed to do

The hip isn’t just meant to bend a little and straighten back up.

It has several important jobs:

1. Hip flexion
This is bringing your knee toward your chest.
You use it when you sit down, tie your shoes, climb stairs, or get in and out of a car.

2. Hip extension
This is moving your leg behind you.
You use it when you walk, stand up from a chair, push off when running, or climb hills.

3. Hip rotation
This helps your leg turn and your pelvis rotate.
You use it when you walk, change direction, swing a golf club, or pivot.

4. Side-to-side motion (abduction and adduction)
This is moving your leg away from or toward your body.
You use it when you balance on one leg, step sideways, or shift your weight.

A healthy hip should be able to do all of these with enough range of motion and enough strength to control them.

The problem with how most of us move

Most people don’t regularly use their hips through full ranges of motion, or with enough strength, during normal daily life.

We sit a lot.
We walk on flat ground.
We rarely load the hip in deeper positions.
We rarely challenge the hip.

Over time, the body adapts to the decreased activity.

If you don’t use it, you lose it is very true for joints.

When certain hip motions aren’t used enough, your body slowly stops feeling comfortable there. This makes those areas feel tight or limited which makes us use them less.

That’s when other joints start compensating.

That’s what we want to avoid.

Here's what you can do today

A simple way to work on this is the Romanian Deadlift (RDL). It teaches your hips how to do 2 of their jobs better.

Done well, it strengthens the muscles that drive hip extension and helps you better control your hip flexion.

I’ve included a short video below showing how to do it safely and what to focus on as you practice.

(Watch the video here 👇)

Remember: this is not a fix all.

It is one helpful piece of a bigger picture.

Long-term hip health usually comes from combining mobility, strength, and control in a way that matches how your body actually moves.

If you want more guidance

If this week’s newsletter really resonated with you and you’re looking for more guidance on how to make your hips do their jobs better, I would love to help.

That’s exactly what my clarity calls are for.

They’re low pressure video call that allow us to:

• Talk through what’s going on

• Look at how your hips (and surrounding joints) are moving

• Figure out a plan to get your hips moving better long term

You can always make progress on your own, but these calls are here if you want more personalized help.

You can learn more about them here if you’re interested.

If not, no problem at all. I’ll keep sending helpful info your way.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.