In this second part of our series on pelvic biomechanics, we shift our focus from the bones of the hip to the muscles that control and influence hip movement. Understanding these muscles and their functions is crucial for improving client mobility, confidence, and reducing pain.
Visual and Practical Learning Approach
To enhance your learning experience:
Visualize Muscle Attachments: Use anatomy books or skeleton models to see where muscles attach.
Simulate Actions: Use resistance bands to replicate muscle actions on a skeleton.
Engage Physically: Perform the muscle actions yourself and palpate the areas involved.
Document Movements: Write down the movements and exercises each muscle contributes to in your anatomy notebook.
The Gluteal Muscles
Gluteus Maximus
Function: Primary hip extensor, lateral rotator, abductor (through the ITB), and adductor.
Attachments: Coccyx, sacrum, posterior iliac crest, ITB, and gluteal tuberosity.
Role: Involved in squats, deadlifts, standing, sitting, walking, and stair climbing. Maintains a balance with hip flexors in a 1:1 strength ratio.
Gluteus Medius
Function: Abducts the hip; anterior fibers flex and medially rotate the hip, posterior fibers extend and laterally rotate the hip.
Attachments: Ilium to the greater trochanter.
Gluteus Minimus
Function: Abducts, flexes, and internally rotates the hip.
Attachments: Outer surface of the ilium to the greater trochanter.
All this said, let’s simplify the role of the glutei in movement.
Collectively they produce ‘primarily’ hip extension, hip abduction & hip stabilisation during fundamental movements. Max being the big hip extensor & Min/Med the main Abductors…..see other contributors coming up.
So What? – Well we do spend quite a bit of time squelched on top of Glute Max, maybe if we sit on the side of our hip we are also squelching glute min/med somewhat too. We do this for prolonged periods then we expect them to produce all of these actions as well as stabilise our spine/upper body & head on top while controlling the motion of our limbs below!
The brain is fantastic at creating physical compensations to adapt to the environment we live in & enable our body to reserve energy. This alters the functionality of the compensatory structures. so the example of sitting isn’t necessarily bad for us, its the lack of physical variety that our body responds negatively to over time. The best & simplest advice we can give to our clients is to keep changing position & keep moving, along with safe, effective & evidence backed techniques like the ones in the iMoveFreely programme.
Hip Flexors
Iliopsoas (Iliacus and Psoas Major)
Iliacus: Flexes the hip or trunk; tilts the pelvis anteriorly.
Psoas Major: Flexes the hip or trunk; tilts the pelvis anteriorly.
Psoas Minor: Present in 40% of people; assists in lumbar extension and posteriorly tilts the pelvis.
Tensor Fasciae Latae (TFL)
Function: Hip flexion, internal rotation, and abduction.
Attachments: Iliac crest to the ITB.
Sartorius
Function: Flexes, laterally rotates, and abducts the hip; flexes and medially rotates the knee.
Attachments: ASIS to the medial tibia.
Unique Feature: Known as the “4 Sign positioner” due to its action resembling a number 4.
Lateral Rotators
Piriformis
Function: Laterally rotates the hip when extended, becomes an internal rotator when the hip is flexed above 70-90 degrees, and always acts as an abductor.
Attachments: Sacrum to the greater trochanter.
Quadratus Femoris
Function: Laterally rotates the hip.
Attachments: Ischium to the posterior femur.
Obturator Internus and Externus
Function: Laterally rotate the thigh and abduct it in a flexed position.
Attachments: Inferior obturator foramen to the medial surface of the greater trochanter.
Obturator Externus
See above for actions & this muscle does this because of its attachments from the Rami (meaning branch – remus is singular, rami plural) of pubis (part of pelvis behind the pubic hair) & itchy bum (ischium) to the trochanter fossa (ditch) – anything being memorised yet???
Gemellus Superior and Inferior
Function: Laterally rotate the hip.
Attachments: Ischial spine (superior) and ischial tuberosity (inferior) to the greater trochanter.
Pelvic Floor and Adductors
Pelvic Floor
Function: Supports pelvic organs, controls bowel and bladder movements, and plays a role in sexual function.
Training: Important to maintain flexibility and strength, similar to other muscles.
Function: Adduct the hip and assist in other movements like hip extension.
Attachments: Pubis and ischium to the femur and tibia.
Unique Features: Adductor Magnus also known as the “4th hamstring” due to its role in hip extension.
Key Actions and Movement Assessment
Posterior and Anterior Tilt: Movements that tilt the pelvis forward or backward.
Circumduction: Circular movement of the hip.
Abduction and Adduction: Movements that take the leg away from or towards the body.
Flexion and Extension: Bending and straightening of the hip.
Internal and External Rotation: Rotating the hip inwards or outwards.
By understanding the detailed anatomy and function of these muscles, you can better assess and enhance your client’s hip function. To learn more and gain practical skills, consider attending our online workshops and webinars.
Further Learning and Certification:
Pelvic & Spine Biomechanics Online CPD Training
Pelvic Biomechanics Practical Anatomy Webinar – Part 1 & 2
Stay tuned for the next part of this series where we will delve deeper into the intricate workings of the hip musculature and their implications in movement and stability.
