What ratio indicates hip flexor dominance?

A hip flexor:extensor ratio above 0.8 (hip flexors are more than 80% as strong as extensors) indicates relative hip flexor dominance, commonly seen in sedentary individuals and distance runners.

What problems does hip flexor dominance cause?

Hip flexor dominance contributes to anterior pelvic tilt, lumbar lordosis, inhibited glute function, and lower back pain. It also reduces hip extension range during sprinting and jumping.

How is the ratio corrected?

Hip thrusts, glute bridges, single-leg RDLs, and sprinting develop hip extensor strength. Hip flexor stretching and soft tissue work reduce hip flexor stiffness that inhibits posterior chain activation.

Hip Flexor-Extensor Ratio Calculator

Calculate the hip flexor-to-extensor strength ratio to assess posterior chain dominance, anterior pelvic tilt risk, and lower back injury vulnerability.

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🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate the hip flexor-to-extensor strength ratio to assess posterior chain dominance, anterior pelvic tilt risk, and lower back injury vulnerability. Use the hip f/e ratio result to inform your calculation.

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Frequently Asked Questions

What ratio indicates hip flexor dominance?

What problems does hip flexor dominance cause?

How is the ratio corrected?