This document discusses ideal hip posture and how to assess your own posture. It outlines that ideal posture involves the lumbar curve, pelvic angle, and hip joints being in proper alignment. The "2 out of 3 rule" states that if 2 of these 3 areas are out of alignment, the hips are tilted either anteriorly or posteriorly. Anterior tilt involves a deeper lumbar curve, higher pelvis, and increased hip flexion, while posterior tilt is the reverse. The document provides tests to assess your hip posture and discusses how anterior or posterior tilt can result in having a prominent or recessed gluteal region. Maintaining proper hip posture and glute function is important for stability, balance, and absorbing impacts.

1. RESEARCH
Mark McKean PhD
CREATE THE PERFECT HIPS
RESEARCH

2. WHAT YOU WILL LEARN
Ideal Hip posture
2 out of 3 rule
What hips posture do you have?
Sticky out Butt
No Butt

3. IDEAL HIP POSTUREIDEAL HIP POSTURE

4. LUMBAR CURVE
5 vertebrae
Anterior curve
Curve relies on
good pelvic angle
Normal curve is
slight curve not too
deep and not too
flat

5. PELVIC ANGLE
ASIS aligned with Pubic bone
PSIS between 0o-20o above
horizontal line to ASIS

6. HIP JOINTS
Hip and knee aligned vertically
with trunk
180o at hip joint

7. 2 OUT OF 3 RULE2 OUT OF 3 RULE

8. 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

9. PELVIC ANGLE
PSIS greater than 200 above horizontal
line of ASIS – ANTERIOR TILT
PSIS between 0o-20o above horizontalPSIS between 0o-20o above horizontal
line of ASIS - NEUTRAL
PSIS below horizontal line from ASIS –
POSTERIOR TILT

10. HIP JOINT ANGLE
Increase in hip joint angle with neutral
knees – ANTERIOR TILT
Hip and knee aligned vertically withHip and knee aligned vertically with
trunk - NEUTRAL
Decrease in hip angle through to
extension – POSTERIOR TILT

11. 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

12. POSTERIOR TILT (2 OF 3)
Decrease in lumbar
curve
PSIS is lower than ASISPSIS is lower than ASIS
Extension of hip joint
angle with neutral
knees

13. WHAT HIPS POSTURE DO YOU
HAVE?HAVE?

14. ANTERIOR TILT
Long hamstrings
Short hip flexors

15. POSTERIOR TILT
Short hamstrings
Long hip flexors

16. CHECK OUR ASSESSMENTCHECK OUR ASSESSMENT

17. FORWARD BEND TEST

18. THOMAS TEST

19. STRAIGHT LEG SIT UP

20. STICKY OUT BUTT OR NO BUTTSTICKY OUT BUTT OR NO BUTT

21. Regardless of size glutes must function to
Stabilise hips
Control balance
Absorb landings

22. STICKY OUT BUTT
More common in women
Athletes will develop it through training
Common with anterior tilt and arched back

23. STICKY OUT BUTT

24. NO BUTT
More common in men
More likely to cause postural problems
Common with posterior tilt and flat backs

26. 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