Muscle |
Origin |
Insertion |
Main functions |
Exercises For The Hip Joint Muscles |
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Adductor Longus, Adductor Brevis |
Pubic ramus, ischial tuberosity |
Femur medical aspect |
Adduction, internal rotation, flexion |
Resistance adduction exercise, side lying bottom leg raise |
Adductor Magnus |
Ischial tuberosity, pubic ramus |
Femur medial aspect |
Adduction, external rotation |
Seated adductor machine, standing adductor machine, cable adductor exercises, side lying bottom leg raises, manual resistance adduction exercises |
Biceps Femoris |
Ischial tuberosity |
Head of fibula, tibia lateral condyle |
Extension |
Leg curls / hamstring curls – both with knee externally rotated, bike / cycling |
Gluteus Maximus / Glutes |
Iliac crest posterior ¼ and sacrum |
Femur gluteal line, iliotibial band |
Extension, external rotation |
Squat, stair climber, stairs, jumping rope, bike / cycling, single leg squats, lunges, plyometrics |
Gluteus Medius, Gluteus Minimus |
Ilium lateral surface |
Femur greater trochanter |
Abduction |
Walking, running, side lying leg raises, cable leg abductions, machine leg abduction |
Illiacus |
Ilium inner surface |
Femoral lesser trochanter |
Flexion, external rotation |
Leg raises, straight leg sit-up, high knee running |
Psoas Major And Psoas Minor |
Lumbar vertebrae tranverse processes |
Femur lesser trochanter |
Flexion, external rotation |
Running with high knees, leg raises, straight leg sit-up, |
Rectus Femoris |
Ilium anterior inferior spine |
Patella, patellar tendon superior aspect |
Flexion |
Squat, leg press, running, jumping rope |
Semimembranosus |
Ischial tuberosity |
Medial tibial condyle posterior aspect |
Extension |
Leg curls / hamstring curls – both with knee externally rotated, bike / cycling |
Semitendinosus |
Ischial tuberosity |
Tibia – proximal anterior, medial aspect |
Extension |
Biking / cycle, Leg curls / hamstring curls – both with knee externally rotated |
