Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Deloading in Weight Training: Is it Necessary?
    • Are deep squats bad for the knees?
    • EZ-bar spider curls exercise guide
    • In-Depth Review: Crazy Nutrition’s Mass Gainer Powder
    • Ten Important Reasons For Losing Excess Body Weight
    • Fifteen Mistakes Fitness Trainers Make
    • How to get rid of excess skin after losing weight?
    • The importance of grip strength in weight training
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Anatomy»Muscles That Act on the Hip
    Muscles That Act on the Hip
    Muscles That Act on the Hip

    Muscles That Act on the Hip

    0
    By krunoslav on June 30, 2015 Anatomy
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Muscles That Act on the Hip

    Hip Joint Anatomy

    Anatomy of the Hip
    Anatomy of the Hip

    The hip is a ball-and-socket joint between the upper end of the femur and the pelvic bone. The hip joint is formed by the femurs (upper leg bones) where they mesh with the pelvic girdle. The three bones of the pelvic girdle – the ilium, ischium, and pubis – come together in such a way that six basic movements are possible: flexion, extension, abduction, adduction, internal rotation, and external rotation. Since the hip joint can move in so many different directions (and because of this it’s inherently unstable) – it is protected by a variety of muscles. Many strong muscles that cross the hip joint have a significant stabilizing effect on the joint. Because of their importance in supporting the weight of the body and generating the large forces associated with locomotor movements, these muscles are more massive and stronger than those associated with the upper extremity. In this post we will mention only the most important muscles.

    Most Important Muscles of the Hip Joint

    Multiple muscles as well as several important ligaments surrounding the hip joint provide strong support,  making possible the major movements of the lower extremities that are necessary for our daily activities. More precisely, twenty-two muscles cross the hip joint. However, despite the large number of muscles involved, they are arranged in a logical way that makes remembering their actions easier. There are four groups of muscles that act on the hip joint.

    1. The anterior muscles of the hip (the anterior group) are all HIP FLEXORS
    – for hip flexion, bend your knee and raise it toward your trunk
    2. The posterior muscles of the hip (the posterior group) are generally HIP EXTENSORS
    – for hip extension you move your leg behind your trunk
    3. The lateral muscles of the hip (the lateral group) are all HIP ABDUCTORS
    – moving the thigh away from the midline of the body
    4. The medial muscles of the hip (the medial group) are all HIP ADDUCTORS
    – moving the thigh towards or across the midline of the body

    Possible Hip Movements
    Possible Hip Movements

    1. Anterior Muscles of the Hip (Hip Flexors)

    Anterior Muscles of the Hip - Hip Flexors
    Anterior Muscles of the Hip – Hip Flexors

    The anterior muscles of the hip include the iliopsoas (this group includes three muscles—the iliacus, psoas major, and psoas minor), rectus femoris (one of the four quadriceps muscles of the thigh), and sartorius.

    These muscles cross anterior to the axis of the hip joint for flexion – extension and so share the common action of hip flexion used in movements such as walking, running, or leaping. In other words, they function to bring the torso toward the thighs, or the thighs toward the torso.

    The primary muscles that create hip flexion are part of a group called the iliopsoas. All insert through a common tendon on the femur to flex the hip and externally rotate the femur. Each psoas muscle also assists in lateral flexion of the trunk. Secondary muscles for hip flexion are the rectus femoris, and the sartorius. The rectus femoris is primarily a knee extensor, but because of its origin on the pelvis, it also is a hip flexor. The sartorius is a curious muscle that begins roughly in the area where one might suffer a hip pointer (anterior superior iliac spine) and then runs sort of diagonally down the medial thigh and inserts behind the tibia below the knee, giving it numerous actions: hip flexion, knee flexion, hip abduction, and lateral rotation of the hip. Although these muscles are secondary for hip flexion, they are no less important.

    2. Posterior Muscles of the Hip (Hip Extensors)

    Posterior Muscles of the Hip - Hip Extensors
    Posterior Muscles of the Hip – Hip Extensors

    The posterior muscles of the hip include the gluteus maximus (the largest muscle in the body), hamstrings (which consists of the biceps femoris, semimembranosus, and semitendinosus muscles), and deep outward rotators. All three of these muscle groups cross posterior to the axis of the hip joint for flexion – extension, and the gluteus maximus and hamstrings share the common action of hip extension. During hip extension you move your leg behind your trunk (opposite of hip flexion). The hip extensors are well suited for propulsive activity such as jumping and running due to their large cross-sectional area and the power they can generate.

    The three hamstring muscles (biceps femoris, semimembranosus, and semitendinosus) originate near the bony prominences on which you sit and insert below the knee on the back of the tibia and fibula. Their main function is knee flexion, but the pelvic attachment means they also perform hip extension.

    The other main muscle is the gluteus maximus, the large muscle of the buttocks. It forms the roundness of the back of the buttocks. This very powerful muscle has a broad origin along the back of the pelvis and narrows to insert on the back of the proximal end of the femur. Because of the diagonal direction of its fibers, the gluteus maximus also can rotate the femur laterally as well as assist in trunk extension. It is the most powerful hip extensor and is crucial for movements requiring large forces such as going up stairs, walking up hills, running, and jumping.

    The deep outward rotators, or deep external rotator muscle group, is comprised of the piriformis, obturator internus, obturator externus, gemellus inferior, gemellus superior, and quadratus femoris. This group of six small muscles is located deep to the gluteus maximus in the region of the buttocks. As their name implies, this group of muscles is particularly known for its action of hip external rotation. External rotation is when you rotate one foot away from the other, so your toes are pointing out.

    3. Lateral Muscles of the Hip (Hip Abductors)

    The abductor muscle group is located on the lateral side (outside) of the thigh. The lateral muscles of the hip (abductor muscle group) include the gluteus medius, gluteus minimus, and tensor fasciae latae. Gluteus medius and the gluteus minimus are named for their relative size and position. They all cross lateral to the axis of the hip joint for abduction – adduction and so share the common action of hip abduction. This means moving the thigh away from the midline of the body. These muscles also play a very important stabilizing role in standing and locomotion. When the weight is on one leg, these muscles act to prevent the pelvis from dropping down on the opposite side or the support femur from excessively adducting (“sitting in the hip”).

    Lateral Muscles of the Hip - Hip Abductors
    Lateral Muscles of the Hip – Hip Abductors

    The gluteus medius is a small muscle that lies laterally above the gluteus maximus. It is visible from the side and the rear. The gluteus minimus is also a quite small muscle that lies laterally below the gluteus maximus. Therefore, it is not visible at all. The tensor fasciae latae is a small muscle located at the front and side of the hip. Its name is derived from the fact that its action Is to lighten this fascia, thereby providing Important lateral support for the knee Joint. At the hip joint, in addition to its role in hip abduction, it assists with hip flexion and hip internal rotation (the latter at least when the hip is flexed).

    4. Medial Muscles of the Hip (Hip Adductors)

    Medial Muscles of the Hip - Hip Adductors
    Medial Muscles of the Hip – Hip Adductors

    The adductor muscle group, also known as the groin muscles, is a group located on the medial side of the thigh. These medial muscles are sometimes called the “inner thigh muscles”. The medial muscles of the hip Include the adductor brevis, adductor longus, adductor magnus, pectineus, and gracialis. Since all of these muscles cross medial to the axis of the hip joint, they all share the common action of hip adduction – moving the thigh towards or across the midline of the body.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    The Influence of Hormones on Muscle Growth and Development

    Setting Realistic Body Fat Goals

    Closed and Open Kinetic Chain Exercises

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 468
    • YouTube 104
    • Instagram
    RECENT POSTS
    March 25, 2023

    Deloading in Weight Training: Is it Necessary?

    March 21, 2023

    Are deep squats bad for the knees?

    March 17, 2023

    EZ-bar spider curls exercise guide

    9.0
    March 8, 2023

    In-Depth Review: Crazy Nutrition’s Mass Gainer Powder

    March 4, 2023

    Ten Important Reasons For Losing Excess Body Weight

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?