ANATOMY GROUP 1
BY: OPAL WERN GOLF
-One of the most flexible joints in
our body
- Provide movement, strength, and
stability to the hip joint and the
bones of the hip and thigh
-17 types of hip muscle which can be
categorized into 4 groups
- The groups are defined by types
of movements that the organ made.
Gluteal group
Cover the lateral surface of
the ilium
-ilium-uppermost and largest
region of the coxal bone
Act mainly to abduct and extend
the thigh at the hip
Largest of the gluteal muscles and gives
structure to the buttocks.
Attachments - Originates from the
posterior of the pelvis and coccyx
(tailbone) and attaches to the femur.
Actions Extends of the thigh and
assists with rotation. Is only used when
the generation of force is required (e.g.
when climbing).
Fan-shaped gluteus medius muscle
lies between the gluteus maximus and
minimus and performs a similar
function to the gluteus minimus.
Attachments - Originates from the
posterior of the pelvis and attaches to
the femur.
Actions - Abducts and medially
rotates the thigh and fixes the pelvis
during walking.
The gluteus minimus is the deepest
and smallest of the superficial gluteal
muscles and performs a similar
function to the gluteus medius.
Attachments - Originates from the
pelvis and attaches to the femur.
Actions - Abducts and medially
rotates the thigh and fixes the pelvis
during walking.
Origin- Outer surface of the anterior iliac
crest, between the tubercle of the iliac spine.
A thick fascia covers the outer surface of the
muscle, making it appear to be sandwiched
between the layers of fasciae latae.
Action- It is a hip abductor muscle. It stabilizes
the hip in extension. The basic functional
movement of tensor fasciae latae is walking.
Lateral Rotator Group
The piriformis is the most
superior of the lateral
rotator group muscles.
Actions - Lateral rotation and
abduction of the thigh at the
hip.
The obturator internus
lines the internal wall
of the pelvis.
Actions - Lateral
rotation and abduction
of the thigh at the hip.
superior
The gemelli are two
(superior and inferior)
narrow and triangular
muscles, separated by the
obturator internus tendon. inferior
Actions - Lateral rotation and
abduction of the thigh at the
hip.
The quadratus femoris is a flat, square-
shaped muscle (actually composed of
four distinct muscles). It is the most
inferior of the lateral rotator group
muscles, located below the gemelli and
obturator internus.
Actions - Lateral rotation of the thigh at
the hip, plays a major role in extension
of the lower leg at the knee as well.
Adductor Group
- The adductor longus is a large, flat muscle
covering the adductor magnus and adductor
brevis.
- Attachments Originates from the pubis and
broadly attaches to the femur.
- Actions - Adduction and medial rotation of the
thigh.
- The adductor magnus is the
largest and most posterior of the
adductor group muscles.
- Attachments Originates from
the pubis and attaches to the
femur
- Actions Adducts, flexes, and
extends the thigh.
- The adductor brevis is a short
muscle lying underneath the
adductor longus.
- Attachments Originates from
the pubis and attaches to the
femur.
- Actions - Adduction of the thigh.
- THIS IS ONE OF THE SMALLER MUSCLES OF
THE MEDIAL THIGH, AND IT IS LOCATED MOST
SUPERIORLY.
- ATTACHMENTS ORIGINATES FROM THE
PUBIS AND ATTACHES TO THE FEMUR.
- ACTIONS - LATERALLY ROTATES THE THIGH.
- The gracilis is the most superficial and
medial of the adductor group muscles.
Crossing both the hip and knee joints, it
can induce movement at both the hip
and knee.
- Attachments Originates from the
pubis and attaches to the tibia.
- Actions - Adduction of the thigh at the
hip, and flexing of the thigh at the knee.
Psoas Major
The psoas major is located deep in the back
near the midline immediately adjacent to the
spine. The iliacus and psoas major comprise
the iliopsoas group.
Attachments: Originates from the base of the
spine, combining with the iliacus to attach to
the femur.
Actions: Flexing of the thigh at the hip joint
Iliacus
The iliacus muscle is a large, fan-shaped
muscle which lines the interior of the
pelvis. The iliacus and psoas major
comprise the iliopsoas group.
Attachments: Originates from the pelvis
and the base of the spine, combining with
the psoas major to attach to the femur.
Actions: Flexing of the thigh at the hip
joint.
MOVEMENTS AND
EXERCISE
FOR HIPS AND THIGHS
OVERVIEW
01
Plie Squat
02
Lateral Step Out Squat
03
Plank Leg Lift
04
Fire Hydrant
05
Lying Leg Lift
01. PLI SQUAT
How to:Stand tall, feet slightly wider than shoulder-width apart, toes
pointed out at 45-degree angles
(a). Keep your back straight, knees over toes and your weight in the
heels of your feet
(b). Engage your glutes and thighs as you lower into a deep squat until
thighs parallel to the ground (or as close as you can get them)
(c). Powering through your heels, push up to return to starting position
(d). Repeat.
LATERAL STEP
OUT SQUAT
How to: Stand up straight, feet shoulder-width apart
(a). Keeping toes pointed straight ahead and knees over toes, lower into
a standard squat
(b). Hold that squat position as you take two steps to your right
(c). Pause, then take two small side steps to your left
(d). Repeat.
03. MOVEMENT OF
PLANK LEG LIFT
How to: Get into a high plank position on the floor, hands
planted under your shoulders, butt down
(a). Engage your abs by pulling your bellybutton in towards your
spine.
(b). Squeeze your left glute to lift your left leg two inches off the
ground, keeping your leg straight.
(c). Tap your left leg out to the side, then back to starting
position. Repeat, then switch legs.
04. MOVEMENT OF
FIRE
HYDRANT
How to: Position yourself on your hands and knees, in
tabletop position. Engage your abs engaged by
pulling your bellybutton in towards your spine
(a). Keeping your hips pointed towards the ground
and leg bent to a 90-degree angle, raise your left
knee out to the side as high as you can
(b). Pause at the top, then return to starting position
(c). Repeat, then switch legs.
05. MOVEMENT
LYING LEG
LIFT
How to: Lie flat on your stomach, with your forehead resting on your
hands
(a). Squeeze your left glute, to lift your left leg and thigh as high off the
ground as you can, keeping your leg straight
(b). Pause at the top, then lower back down
(c). Switch legs, repeating 10 times on each leg.
.
EXERCISE TO STIMULATE,
NOT TO ANNIHILATE. THE
WORLD WASN'T FORMED
IN A DAY, AND NEITHER
WERE WE. SET SMALL
GOALS AND BUILD UPON
THEM.
Standing Front Thigh Stretch
Stand up straight Grab your heel Adjust the position -
keep the knees
together
Butterfly Stretch
1.Sit
2.Put both your
feet together at
the heels
3.Push knees
down
Big Toe Pose
1.Stand upright, Keep
legs completely
straight
2.With head up, hold
the big toes with first 2
fingers and thumbs of
each hand
3.Bring head between
knees
Wide Forward Fold
1.Sit upright
2.Extend legs out
3.Gently lean over legs
COMMON INJURIES OF
HIPS AND THIGH
MUSCLES
GROIN STRAIN
OR PULL
Factors that lead to groin strain
Sprinting
rapid movements of the
leg against resistance
Over stretching
Ice treatment
Compress thigh using elastic
bandage
Take anti-inflammatory painkillers
To assist tissue healing, your
medical provider will guide you in
active stretching and strengthening
exercises
Factors that can lead to hip flexor strain:
Weak muscles
Not warming up
Stiff muscles
Trauma or falls
Sudden
movements(sprinting,
kicking, and changing
direction while running
or moving)
Treatments:
Rest
Ice treatment
Painkiller
Seek Physical therapy
