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strength and conditioning > Muscles of the Hip and Thigh > Flashcards

Muscles of the Hip and Thigh Flashcards

1
Q

Gluteus Maximus Origin

A

Outer surface of ilium and posterior surface of sacrum and coccyx (over sacroiliac joint)

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2
Q

Gluteus Maximus Insertion

A

Upper posterior area of femur. Iliotibial tract (long tendon) of fascia lata muscle.

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3
Q

Gluteus Maximus Action

A

Extends and laterally rotates hip joint (forceful extension as in running or rising from sitting). Extends trunk. Assists in adduction of hip joint.

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4
Q

Gluteus Maximus Nerve

A

Inferior gluteal nerve, L5, S1, 2.

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5
Q

Gluteus Maximus Basic Functional Movement

A

Ex: Walking upstairs. Rising from sitting.

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6
Q

Gluteus Maximus Sports that heavily utilize this muscle

A

Ex: Running. Surfing. Wind surfing. Jumping. Weight lifting (‘clean’ phase, i.e. lifting weights up from floor).

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7
Q

Gluteus Maximus Strengthening Exercises

A
  1. Squats
  2. Seated leg press
  3. Multi-hip machine (cable hip extension / cable kick-back)
  4. Good morning exercise
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8
Q

Gluteus Maximus Self Stretches

A

Lying on back, pull knee to opposite shoulder. Avoid after pregnancy due to stress on pelvis.

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9
Q

Tensor Fasciae Latae Origin

A

Outer edge of iliac crest, towards the front.

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10
Q

Tensor Fasciae Latae Insertion

A

Joins iliotibial tract (long facsia lata tendon) just below the hip, which runs to the upper lateral side of the tibia.

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11
Q

Tensor Fasciae Latae Action

A

Flexes, abducts and medially rotates the hip joint. Tenses the fascia lata, thus stabilizing the knee

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12
Q

Tensor Fasciae Latae Nerve

A

Superior gluteal nerve, L4, 5, S1.

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13
Q

Tensor Fasciae Latae Basic Functional Movement

A

Ex: Walking

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14
Q

Tensor Fasciae Latae Sports that heavily utilize this muscle

A

Ex: Horse riding. Hurdling. Water Skiing

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15
Q

Tensor Fasciae Latae Common problems when muscle is chronically tight / shortened

A

Pelvic imbalances, leading to pain in hips, lower back and lateral area of knees.

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16
Q

Tensor Fasciae Latae Strengthening Exercises

A
  1. Abductor Machine
  2. Multi-hip machine
  3. Hip abduction
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17
Q

Tensor Fasciae Latae Self Stretches

A
  1. Lay on back; pull knee across front of body

2. Cross one leg in front of the other; push hip in the direction of the rear leg.

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18
Q

Gluteus Medius Origin

A

Upper outer surface of ilium

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19
Q

Gluteus Medius Insertion

A

Lateral surface of greater trochanter (top) of femur

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20
Q

Gluteus Medius Action

A

Abducts the hip joint. Anterior fibers medially rotate the hip joint. Posterior fibers slightly laterally rotate the hip joint.

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21
Q

Gluteus Medius Nerve

A

Superior gluteal nerve, L4, 5, S1

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22
Q

Gluteus Medius Basic Functional Movement

A

Ex: Stepping sideways over an object such as a low fence.

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23
Q

Gluteus Medius Sports that heavily utilize this muscle

A

Ex: All sports requiring side-stepping, esp. cross-country skiing, ice skating.

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24
Q

Gluteus Medius Common problems when muscle is chronically tight / shortened

A

Pelvic imbalances, leading to pain in hips, lower back and knees.

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25
Q

Gluteus Medius Strengthening Exercises

A
  1. Abductor machine

2. Multi-hip machine (cable hip abduction)

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26
Q

Gluteus Medius Self Stretches

A
  1. Hand on knee and pull across body.

2. Push your hips away from the wall.

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27
Q

Gluteus Minimus Origin

A

Middle outer surface of ilium, below origin of gluteus medius.

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28
Q

Gluteus Minimus Insertion

A

Anterior border of greater trochanter (top) of femur.

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29
Q

Gluteus Minimus Action

A

Abducts and medially rotates hip joint

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30
Q

Gluteus Minimus Basic Functional Movement

A

Ex: Stepping sideways over an object such as a low fence.

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31
Q

Gluteus Minimus Sports that heavily utilize this muscle

A

Ex: All sports requiring side-stepping, esp. cross-country skiing, ice skating.

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32
Q

Gluteus Minimus Common problems when muscle is chronically tight / shortened

A

Pelvic imbalances, leading to pain in hips, lower back and knees.

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33
Q

Gluteus Minimus Strengthening Exercises

A
  1. Abductor machine

2. Multi-hip machine (cable hip machine)

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34
Q

Gluteus Minimus Self Stretches

A
  1. Hand on knee and pull across body

2. Push your hips away from the wall

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35
Q

Piriformis Origin

A

Internal (front) surface of sacrum.

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36
Q

Piriformis Insertion

A

Greater trochanter (top) of femur

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37
Q

Piriformis Action

A

Laterally rotates hip joint. Abducts the thigh when hip is flexed. Helps hold head of femur in its socket.

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38
Q

Piriformis Nerve

A

Ventral rami of lumbar nerve, L(5) and sacral nerves, S1, 2.

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39
Q

Piriformis Basic Functional Movement

A

Ex: Taking first leg out of car.

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40
Q

Piriformis Sports that heavily utilize this muscle

A

Ex: Swimming (breast stroke legs). Soccer.

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41
Q

Piriformis Common problems when muscle is chronically tight / shortened

A

Hypertonic muscle may squeeze the sciatic nerve, causing ‘piriformis syndrome’, i.e. sciatic pain which begins in the buttocks.

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42
Q

Piriformis Strengthening Exercise

A

Isometric contraction of the buttocks in standing with legs apart.

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43
Q

Piriformis Self Stretches

A

Lie on back; cross right ankle over left knee and bring left knee slowly towards left shoulder, keeping the sacrum in contact with the ground or table. Be careful not to strain your knee joint.

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44
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Origin

A

Obturator internus: Inner surface of ischium, pubis, and ilium.
Gamellus superior: Ischial spine (lower posterior area of pelvis).
Gamellus Inferior: Just below origin of gemellus superior.
Quadratus femoris: Lateral edge of ischial tuberosity (sitting bone).

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45
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Insertion

A

Greater trochanter (top) of femur (except quadratus femoris which inserts just behind and below the others).

46
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Action

A

Laterally rotates hip joint. Helps hold head of femur in its socket (acetabulum).

47
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Nerve

A

Obturator internus and gemellus superior: Nerve to obturator internus, L5, S1, 2.

48
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Basic Functional Movement

A

Ex: Taking first leg out of car.

49
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Sports that heavily utilize these muscles

A

Ex: Swimming (breast stroke legs). Soccer.

50
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Common problems when muscles are chronically tight / shortened

A

Person stands with feet turned out.

51
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Strengthening Exercises

A

Isometric contraction of the buttocks in standing with legs apart

52
Q

Deep Lateral Hip Rotators (obturator internus, gemellus superior, gemellus inferior, quadratus femoris) Self Stretch

A

As for piriformis although piriformis will receive the most direct stretch from the leg cross stretch.

53
Q

Hamstrings (semimembranosus, semitendinosus and biceps femoris) Origin

A

Ischial tuberosity (sitting bone). Biceps femoris also originates from the back of the femur

54
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Insertion

A

Semimbranosus: Back of medial condyle of tibia (upper inside part of tibia)
Semitendinosus: Upper medial surface of shaft of tibia.
Biceps femoris: Head (top of fibula. Lateral condyle of tibia (upper outside part of tibia).

55
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Action

A

Flex the knee joint. Extend the hip joint.
Semimembranosus and Semitendinosus also medially rotate (turn in) the lower leg whe knee is flexed. Biceps femurs laterally rotates (turns out) the lower leg when the knee is flexed.

56
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Nerve

A

Branches of the sciatic nerve, L4, 5, S1, 2, 3.

57
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Basic Functional Movement

A

During running, the hamstrings slow down the leg at the end of its forward swing and prevent the trunk from flexing at the hip joint

58
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Sports that heavily utilize these muscles

A

Ex: Sprinting. Hurdling. Soccer (esp back kicks). Jumping and weightlifting (upper portion of hamstrings only).

59
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Movements or injuries that may damage these muscles

A

Sudden lengthening of muscle without sufficient warm-up (e.g. forward kicking, splits).

60
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Common problems when muscles are chronically tight / shortened

A

Low back pain. Knee pain. Leg length discrepancies. Restriction of stride length in walking or running.

61
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Strengthening Exercises

A
  1. Leg curl (lower hamstring)
  2. Multi-hip machine (cable hip extension/kick back) (upper hamstring)
  3. Good morning exercise (upper hamstring)
62
Q

Hamstrings (semimembranosus, semitendinosus, and biceps femoris) Self Stretches

A

Actively straighten your leg. For tighter hamstrings, hold onto a towel or strap slung over the sole of the foot; or lie in a doorway and fix leg against door jam.

63
Q

Adductors (magnus, brevis, longus) Origin

A

Anterior part of pubic bone (rams). Adductor magnus also takes origin from the ischial tuberosity.

64
Q

Adductors (magnus, brevis, longus) Insertion

A

Whole length of medial side of femur, from hip to knee.

65
Q

Adductors (magnus, brevis, longus) Action

A

Adduct and laterally rotate hip joint.

Adductors longus and brevis also flex the extended femur and extend the flexed femur.

66
Q

Adductors (magnus, brevis, longus) Nerve

A

Magnus: Obturator nerve, L2, 3, 4. Sciatic nerve, L4, 5, S1.
Brevis: Obturator nerve, (L2-L4)
Longus: Obturator nerve, L2, 3, 4.

67
Q

Adductors (magnus, brevis, longus) Basic Functional Movement

A

Ex: Bringing second leg in or out of a car.

68
Q

Adductors (magnus, brevis, longus) Sports that heavily utilize these muscles

A

Ex: Horse riding. Judo. Wrestling. Hurdling. Soccer (side passes). Swimming (breast stroke legs). General manoeuvring on court (ie cross over steps, side shifting)

69
Q

Adductors (magnus, brevis, longus) Movements or injuries that may damage these muscles

A

Side splits or high side kicks without sufficient warm-up.

70
Q

Adductors (magnus, brevis, longus) Common problems when muscles are chronically tight / shortened / fatigued

A

Groin pulls. (The adductors tend to be much tighter in men than in women).

71
Q

Adductors (magnus, brevis, longus) Strengthening Exercises

A
  1. Hip joint abduction machine

2. Side lying hip abduction

72
Q

Adductors (magnus, brevis, longus) Self Stretches

A

Keep back straight, with soles of feet together, push down on knees with elbows.

73
Q

Gracilis Origin

A

Lower margin of pubic bone.

74
Q

Gracilis Insertion

A

Upper part of medial surface of shaft of tibia.

75
Q

Gracilis Action

A

Adducts hip joint. Flexes knee joint. Medially rotates knee joint when flexed.

76
Q

Gracilis Nerve

A

Anterior division of obturator nerve, L 2, 3, 4.

77
Q

Gracilis Basic Functional Movement

A

Ex: Sitting with knees pressed together.

78
Q

Gracilis Sports that heavily utilize this muscle

A

Side splits or high side kicks without sufficient warm-up

79
Q

Gracilis Movements or injuries that may damage this muscle

A

Side splits or high side kicks without sufficient warm-up

80
Q

Gracilis Common problems when muscle is chronically tight / shortened / fatigued

A

Groin pulls. (The adductors tend to be much tighter in men than in women).

81
Q

Gracilis Strengthening Exercise

A

Hip joint adduction machine

82
Q

Gracilis Self Stretch

A

Keep back straight, with soles of feet together, gently push knees down with elbows.

83
Q

Pectineus Origin

A

Upper anterior (superior ramus) area of pubic bone

84
Q

Pectineus Insertion

A

Upper medial shaft of femur

85
Q

Pectineus Action

A

Adducts the hip joint. Flexes the hip joint

86
Q

Pectineus Nerve

A

Femoral nerve, 1, 2, 3, 4. Occasionally, receives an additional branch from the obturator nerve, L 3.

87
Q

Pectineus Basic Functional Movement

A

Ex: Walking along a straight line

88
Q

Pectineus Sports that heavily utilize this muscle

A

Ex: Horse riding. Rugby. Sprinting (maximizes stride length). Kicking sports (e.g. soccer, to maximize kicking force).

89
Q

Pectineus Movements or injuries that may damage this muscle

A

Side splits or high side kicks without sufficient warm-up.

90
Q

Pectineus Common problems when muscle is chronically tight / shortened / fatigued

A

Groin pulls. (The adductors tend to be much tighter in men than in women).

91
Q

Pectineus Strengthening Exercises

A
  1. Hip joint adduction machine
  2. Multi-hip machine (cable hip flexion)
  3. Hanging leg raise
92
Q

Pectineus Self Stretch

A

Keep back straight, soles of the feet together. Gently push down knees with elbows.

93
Q

Sartorius Origin

A

Anterior superior iliac spine (ie the most anterior point of the ilium)

94
Q

Sartorius Insertion

A

Upper part of medial surface of tibia

95
Q

Sartorius Action

A

Flexes hip joint (helping to bring leg forward in walking or running).
Laterally rotates and abducts the hip joint. Flexes knee joint. Assists in medial rotation of the tibia on the femur after flexion. These actions may be summarized by saying that it places the heel on the knee of the opposite limb.

96
Q

Sartorius Nerve

A

Two-branches from the femoral nerve, L 2, 3, (4)

97
Q

Sartorius Basic Functional Movement

A

Ex: Sitting cross-legged

98
Q

Sartorius Sports that heavily utilize this muscle

A

Ex: Ballet. Skating. Soccer.

99
Q

Sartorius Movements or injuries that may damage this muscle

A

Being over ambitious with yoga exercises in cross-legged or lotus position (although the knee is likely to be damaged first).

100
Q

Sartorius Common problems when muscle is chronically tight / shortened

A

Pain or damage to inside of the knee.

101
Q

Sartorius Strengthening Exercises

A

Multi-hip machine (cable hip abduction).

102
Q

Sartorius Self stretch

A
  1. Lean against wall. Push your hips away from the wall. Only a slight stretch.
  2. Frog stretch like the one from P90X2 yoga.
103
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Origin

A

Rectus femoris: Front part of ilium (anterior inferior iliac spine). Area above hip socket.

104
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Insertion

A

Patella, then via patellar ligament into the upper anterior part of the tibia (tibial tuberosity).

105
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Action

A

Vasti: Extends the knee joint.

Rectus femoris: Extends the knee joint and flexes the hip joint (particularly in combination, as in kicking a ball).

106
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Nerve

A

Femoral nerve, L2, 3, 4.

107
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Basic Functional Movement

A

Ex: Walking up stairs. Cycling.

108
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Sports that heavily utilize these muscles

A

Ex: Fell running (push off phase and knee stability when running). Skiing. All jump events. Kicking sports (soccer, karate, etc). Weight lifting.

109
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Common problems when muscles are chronically tight / shortened

A

Low back pain. Knee pain, knee instability; esp if tight and weak.

110
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Strengthening exercises

A
  1. Quads-knee extension
  2. Leg press
  3. Squats
  4. For rectus femoris only, hanging leg raise
  5. For rectus femoris only, multi-hip machine (cable hip flexion)
111
Q

Quadriceps (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) Self Stretches

A

Lie prone; use opposite hand to hold your ankle or wrap a towel around your leg and use both hands.

strength and conditioning (12 decks)

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