Hip extension

How far your thigh travels behind your body during the late push-off phase of the stride.

Why it matters

Limited hip extension is one of the most common, and most fixable, mobility restrictions in recreational runners, and it directly limits stride length and power.

What it means

Limited hip extension forces compensation through the lumbar spine or the opposite arm. Couch stretches and split-squat work restore range and add stride length without overstriding. Runners who sit for long hours during the day are especially prone to tight hip flexors that cap hip extension and quietly reduce running economy.