Anatomy Lesson: Hips

Your hips are a complex part of the body because of how many muscles make them up. So I will split it up to the Anterior, Lateral, Medial, & Posterior divisions.

The anterior hips are made up of the hip flexors aka Iliopsoas: Psoas major, psoas minor, and the iliacus.  All three of these muscles are found at the front of your hip to perform the action of hip flexion. So whenever you bring your knee up towards your chest, that is hip flexion.  (the Rectus Femoris portion of the Quadriceps also assists with hip flexion, however we will discuss this muscle more later in the Anatomy of the Knees)

• Psoas major- runs from T12-L4 of the spine down to the lesser trochanter of the femur (thigh bone).
• Psoas minor- runs from T12-L1 of the spine down to the iliopectineal arch.
• Iliacus- runs from the iliac fossa which is the pelvis down to the lesser trochanter of the femur.

The lateral hips are made up of the hip abductors: Gluteus medius, Gluteus minimus, Tensor fasciae latae.  These muscles are on the outside of the hips and do the action of Abduction which is raising the leg out to the side.

• Gluteus medius- runs from the ilium down to the greater trochanter of the femur.
• Gluteus minimus- same origin & insertion as above.
• Tensor Fasciae latae (TFL)- runs from ASIS of the pelvis into the ITBand.

The medial hips are made up of the hip adductors: Pectineus, Adductor Longus, Adductor Brevis, Adductor Minimus, Adductor Magnus, Gracilis, Obturator Externus. These muscles do the action of Adduction which is bringing the leg inward across the body.

• Pectineus- runs from the pubic bone down to the upper femur.
• Adductor Longus- runs from the pubic bone down to the mid-femur.
• Adductor Brevis- runs from the pubic bone down to the upper femur.
• Adductor Minimus- runs from the pubic bone down to the upper and mid femur.
• Gracilis- runs from the pubic bone down to the inner tibia.
• Obturator Externus- runs from the ischial tuberosity and out to the top of the femur.

The posterior hips are made up of the hip extensors: Gluteus maximus, Piriformis, Obturator internus, Quadratus femoris. These muscles do the action of extension which is raising the leg backward behind you.

• Gluteus maximus- runs from the sacrum to the gluteal tuberosity
• Piriformis- runs from sacrum to greater trochanter of femur.
• Obturator internus- runs from bottom of pelvis out to the greater trochanter.
• Quadratus femoris- runs from ischial tuberosity down to the femur.

Stretching the Hips:

Strengthening the Hips:

• Barbell Deadlift
• Dumbbell Single Leg Deadlift
• Inverted Narrow Smith Machine Leg Press
• Barbell Full Squat
• Barbell Hip Thrusts
• Stability Ball Bridges (double or single leg)
• Cable Hip Extensions (perform to the back, outwards, inwards, and forward to hit the hips all the way around!)