Major Muscles that Act on the Hip (Femur)

Question 1

Muscle: Hip Flexors
Iliopsoas:
-Psoas major
-Iliacus

Answer 1

Primary Function(s):
Flexes and externally rotates the hip (femur)

Resistance Exercise(s):
Hanging knee-raises, supine leg lowering, straight-leg sit-ups

Question 2

Muscle: Hip Flexors
Rectus femoris

Answer 2

Primary Function(s):
Flexes the hip (femur) and extends the knee

Resistance Exercise(s):
Hanging leg-raises, squats, leg extensions

Question 3

Muscle: Hip Flexors
Sartorius

Answer 3

Primary Function(s):
Flexes and externally rotates the hip (femur)

Resistance Exercise(s):
Hanging knee-raises with external hip rotation

Question 4

Muscle: Hip Flexors
Tensor fasciae latae

Answer 4

Primary Function(s):
Flexes, abducts and internally rotates the hip (femur)

Resistance Exercise(s):
Hanging knee-raises, side-lying leg raises

Question 5

Muscle:Hip Extensors
Gluteus maximus

Answer 5

Primary Function(s):
Extends and externally rotates the hip (femur)

Resistance Exercise(s):
Squats, split squats, lunges

Question 6

Muscle: Hip Extensors
Hamstrings
-Biceps femoris
-Semitendinosus
-Semimembranosus

Answer 6

Primary Function(s):
Extend the hip (femur) and flex the knee

Resistance Exercise(s):
Deadlifts, leg curls

Question 7

Muscle: Abductors
Gluteus medius and minimus

Answer 7

Primary Function(s):
Abduct the hip (femur)

Resistance Exercise(s):
Side-lying leg raises

Question 8

Muscle: Adductors
-Adductor magnus
-Adductor brevis
-Adductor longus
-Pectineus
-Gracilis

Answer 8

Primary Function(s):
Adduct the hip (femur)

Resistance Exercise(s):
Side-lying bottom leg-raises, ball squeezes

Question 9

Muscle: 6 External Rotators
-Piriformis
-Obturator internus
-Obturator externus
-Gemellus superior
-Gemellus inferior
-Quadratus femoris

Answer 9

Primary Function(s):
Externally rotate the hip (femur)

Resistance Exercise(s):
Clams