It is a result of muscle strength imbalances in the lower segment.
Superior gluteal nerve (L4 - S1).
Ischial tuberosity (Superior aspect).
Hip adduction, hip internal rotation, and hip flexion.
Posterior medial tibial condyle.
Nerve to Quadratus Femoris (L4 - S1).
The pelvic bones are the ilium, ischium, and pubis.
Sciatic nerve (Tibial division L5 - S2).
External rotation.
Three areas.
Femoral nerve (L2 - 3).
Glute bridges.
Poor posture can exacerbate muscle imbalances by placing undue stress on certain muscles, leading to further imbalance and discomfort.
Running, cross-over cuts, side-step cuts, jumping, and many other directional changes.
Pectineus, Adductor Brevis, Adductor Longus, Adductor Magnus, and Gracilis.
Flexion, internal rotation.
Greater trochanter (medial aspect).
Both motor and sensory innervation to the leg and foot.
Piriformis, Gemellus Superior, Obturator Internus, Gemellus Inferior, Obturator Externus, and Quadratus Femoris.
A thick fibrous tissue that is the longest and most massive fascia.
Ischial tuberosity (upper aspect).
It allows passage of blood vessels and nerves from the thigh to the lower leg.
Nerve to Obturator Internus (L5 - S1).
The hip joint is a ball-and-socket joint.
To make good use of the body's full range of motion and effectively lengthen the muscle.
Hip internal rotation.
Weak hip extension.
Sciatic nerve (Tibial division L5 - S2).
It may produce external rotation depending on the fibers.
Common causes include repetitive movements, poor ergonomics, lack of exercise, and improper training techniques.
External rotation.
Abduction.
The primary functions of the gluteus medius and minimus muscles are hip abduction and stabilization of the pelvis during walking.
Direct branches from ventral rami (L2 - 4).
Inner surface of obturator membrane and margin of obturator foramen.
The pubis.
Pectineus.
Anterior pelvic tilt.
Trunk flexion from supine position and anterior pelvic tilt.
Weakness in the gluteus medius and minimus muscles can result in a Trendelenburg gait, where the pelvis drops on the opposite side of the weakened muscles during walking.
Ischial spine (dorsal surface).
To provide stability and support to the lower back and pelvis.
Medial tibial condyle via Pes anserinus.
Abduction.
Obturator nerve (Anterior division L2 - 3).
Both or one being pulled apart.
Lateral aspect of Anterior Superior Iliac Spine (ASIS) and Gluteus medius aponeurosis.
Core stabilization helps maintain proper alignment and support of the pelvis, reducing strain on the hip joint and improving overall stability.
Right transverse pelvic rotation is the movement of the pelvic girdle where the right side of the pelvis moves forward while the left side moves backward.
The iliac crest.
Adductor head: inferior pubic ramus (posterior aspect); Hamstring head: Ischial tuberosity.
Sciatic nerve (Tibial division L5 - S2).
Superior pubic ramus and Pecten pubis.
Intermuscular septa.
Anterior inferior iliac spine (AIIS).
30 to 40 degrees.
10 to 15 degrees.
Specific points on bones that serve as reference points for anatomical descriptions and muscle attachments.
Near the medial tibial condyle.
Middle linea aspera.
Proximal linea aspera.
Head of the fibula and fibular collateral ligament.
21 degrees.
No, there is some disagreement about the exact possible range of each movement in the hip joint.
Tibial tuberosity.
Ball squeezes.
Sartorius.
Hip flexors and lumbar extensors.
Knee flexion, knee external rotation, hip extension, and posterior pelvic tilt.
The greater sciatic foramen.
Squats.
Pelvic transverse rotation refers to the rotational movement of the pelvis around a vertical axis.
Proper pelvic stabilization ensures efficient and controlled hip joint movements, preventing injuries and enhancing performance.
Adductor machine exercises.
Anterior pubis (between crest and symphysis).
Major insertion: Head of fibula; Fibular collateral ligament.
Ball & socket joint.
Muscle imbalance occurs when opposing muscles provide different levels of tension, leading to poor posture and movement inefficiencies.
An extension of the spinal column with 5 fused vertebrae.
A movement where the left side of the pelvis is lowered compared to the right side.
Hamstrings are frequently found to be tight (high tension).
Lateral pelvic tilt.
Three compartments.
Left transverse pelvic rotation is the movement of the pelvic girdle where the left side of the pelvis moves forward while the right side moves backward.
Femoral nerve, femoral vein, and femoral artery.
Greater trochanter (anterolateral surface) and posterior hip joint capsule.
Cossack squats.
Ischial tuberosity (lateral & upper aspect).
Due to its bony architecture (deeper socket), strong and thicker ligaments, and large supportive muscles.
Posterior Superior Iliac Spine and adjacent crest, Posterior gluteal line (ilium), Thoracolumbar fascia, Sacrum (dorsal inferior aspect), Coccyx (Lateral), Sacrotuberous ligament, Gluteal aponeurosis.
Anterior superior iliac spine (ASIS).
Knee flexion, knee external rotation, and posterior pelvic tilt.
A condition where the Piriformis muscle compresses the sciatic nerve.
Hip adduction, internal rotation (may produce external rotation depending on fibers), and weak flexion.
The ischium.
Stability ball hamstring curls.
The sciatic nerve originates from the lower spine, specifically from the L4 to S3 spinal nerves.
Common symptoms include pain, tingling, numbness, and weakness in the lower back, buttocks, and legs.
Obturator Internus.
Weak hip extension.
Hip joint and pelvic girdle movements.
The range of transverse pelvic rotation is 20 degrees.
Vein, Artery, Nerve (VAN).
A ball-and-socket joint.
Imbalances can occur when muscles are constantly shortened or lengthened in relation to each other.
Superior pubic ramus and external surface of the obturator membrane.
Adductor head: Obturator nerve (Posterior division L2 - 4); Hamstring head: Sciatic nerve (Tibial division L4 - S2).
Trochanteric fossa of the femur.
Semitendinosus.
Leg curls.
Flexion and internal rotation.
By the sacrum.
Muscle imbalance can be corrected through targeted exercises, stretching, and improving overall body mechanics.
The ilium.
Posterior pelvic tilt.
Nerve to Obturator Internus (L5 - S2).
The superior gluteal nerve innervates the gluteus medius and minimus muscles.
From the iliac crest down to the lateral tibial condyle.
The hip joint is located where the femur (thigh bone) meets the pelvis.
Direct branches from sacral plexus (L5 - S1) & ventral rami (S1 - 2).
Important bony features and relevant muscles of the hip joint and pelvic girdle.
30 degrees.
Lateral surface of ilium, between anterior and posterior gluteal lines.
Ischial tuberosity (superior aspect) and sacrotuberous ligament (inferior aspect).
Lower half of the linea aspera (lateral lip).
Adductor head: linea aspera; Hamstring head: Medial femoral condyle; Medial supracondylar line.
Gracilis.
Greater trochanter and Iliotibial band (ITB).
The act or ability of something to transport or move itself from place to place.
Femoral nerve (L2 - 4) and Obturator nerve (posterior division L2 - 3).
Extension and posterior pelvic tilt.
Lesser trochanter.
The gluteus medius and minimus muscles are located on the lateral side of the hip, beneath the gluteus maximus.
A large, diamond-shaped connective tissue structure in the lower back.
In the lower back, extending from the thoracic to the lumbar spine.
Piriformis Syndrome is a condition where the piriformis muscle irritates or compresses the sciatic nerve, causing pain and discomfort.
Usually the opposite joint movement of the target muscle action.
Greater trochanter (medial aspect).
Hip adduction, hip internal rotation, and hip flexion (end range).
Nerve to Quadratus Femoris (L5 - S1).
Joints and Bony Landmarks, Human Movements, Muscles and Actions, Pelvic Stabilisation and Posture, Anatomy on Stretching.
30 to 50 degrees.
To connect bones and allow for movement and flexibility.
Butterfly stretch.
Pubis (body & inferior ramus) on external surface.
Obturator nerve (Anterior division L2 - 3).
Deep abdominal muscles on the ventral side and the gluteus maximus and medius on the dorsal side.
Muscle imbalance can lead to poor posture by causing certain muscles to become overly tight or weak, disrupting the body's alignment.
Hip adduction, Hip internal rotation, and Hamstring head: Hip extension.
The Piriformis muscle.
Inferior gluteal nerve (L5 - S2).
Flexion.
The femur.
Romanian deadlifts.
Iliac fossa, iliolumbar ligament, upper lateral sacral ala, iliac crest (inner lip), and anterior sacroiliac ligament.
Inferior pubic ramus and pubic body (inferior medial margin).
Adductor Longus.
Femoral nerve (L2 - 3).
Reduces muscle tension and promotes relaxation.
It stabilizes the knee.
External rotation.
Pelvic rotation refers to the movement of the pelvis around a vertical axis, typically involving the rotation of one side of the pelvis forward or backward relative to the other side.
External rotation.
110 to 120 degrees.
Hip abduction and adduction.
Side lunges.
Femoral Nerve (L2 - 4).
Sartorius (Anterior), Gracilis (Middle), Semitendinosus (Posterior).
Ischial tuberosity (Superior aspect).
Hip abduction; anterior fibers: flexion & internal rotation; posterior fibers: extension & external rotation.
A movement where the right side of the pelvis is lowered compared to the left side.
The head of the femur connects with the acetabulum of the pelvic girdle.
The coccyx.
Prone leg curls.
Extension, abduction, external rotation (upper fibers), and posterior pelvic tilt.
Flexion, abduction, external rotation.
Adductor Brevis.
Anterior lower 1/3 surface of sacrum, ilium below PIIS, and posterior SI joint capsule.
Improves flexibility and range of motion.
Sciatic nerve pain can be alleviated through physical therapy, stretching exercises, anti-inflammatory medications, and in severe cases, surgery.
Hip flexion (powerful), hip external rotation (weak), and anterior pelvic tilt.
The pelvic girdle is formed by the ilium, ischium, and pubis bones.
The primary function of the gluteus maximus is hip extension.
Prepares the muscles for activity and reduces the risk of injury.
Superior gluteal nerve (L4 - S1).
Weak extension.
It is more favorable for stretching the long adductors.
Standing hip abduction.
40 to 60 degrees.
The muscles involved.
Hip flexion, knee extension, and anterior pelvic tilt.
Obturator nerve (Anterior division L2 - 4).
Medial tibial condyle.
Sciatic nerve (Fibular division L5 - S2).
Hip adduction and weak hip internal rotation (may produce external rotation depending on fibers).
Obturator nerve (anterior division L2 - L4).
Psoas major: T12 - L4 lateral vertebral bodies and discs. Psoas minor: L1 - L5 transverse process.
The Piriformis muscle compresses the sciatic nerve.
The sciatic nerve is responsible for transmitting signals between the lower spine and the legs, providing both motor and sensory functions.
The gluteus medius and minimus contribute to pelvic stabilization by maintaining the level of the pelvis during single-leg stance phases of walking and running.
External rotation.
Greater trochanter (upper & medial aspect).
Adductor Magnus.
It transmits forces between the upper and lower body, aiding in movements like lifting and twisting.
Enhances blood circulation to the muscles.
By moving both the lumbar and femur.
It can lead to lower back pain and reduced stability and mobility.
Pelvic tilt refers to the movement of the pelvis in the sagittal plane, either anteriorly (forward) or posteriorly (backward).
The sciatic nerve provides motor and sensory functions to the lower extremities.
It stabilizes the pelvis on the head of the femur when standing via the Iliotibial band (ITB).
Lunges.
Double leg lifts.
Quadrate tubercle (superior to middle aspects of trochanteric crest of femur).
Weight bearing and locomotion.
Line between lesser trochanter and linea aspera.
Medial tibial condyle (via anterior aspect of Pes anserinus).
Significantly enhanced by its wide range of motion.
Extension.
Motor innervation.
Hip flexion, hip external rotation, and trunk lateral flexion.
Lesser trochanter and surrounding femoral shaft.
Piriformis.
The latissimus dorsi, gluteus maximus, and erector spinae muscles.
Quadratus Femoris.
Iliotibial band (ITB) via greater trochanter, patella, and lateral tibial condyle.
Glute bridges.
The adductor muscle group facilitates the adduction of the thigh.
It contributes to anterior pelvic tilt.
Clamshells.
Lunges.
Ilium
Pubis
The hip joint is formed by the femur (thigh bone) and the acetabulum of the pelvis.
Origin: Outer surface of the ilium. Insertion: Greater trochanter of the femur. Motion: Hip abduction and internal rotation.
Origin: Anterior iliac crest. Insertion: Iliotibial tract. Motion: Hip abduction, internal rotation, and flexion.
It helps maintain proper alignment and stability of the spine and pelvis.
Gracilis.
Gemellus Superior and Gemellus Inferior.
A condition caused by friction on the femur epicondyle.
Stretching and foam rolling have no significant impact on ITB stiffness.
Side-lying leg lifts.
Gluteus maximus, biceps femoris (long head), semitendinosus, and semimembranosus.
Single-leg deadlifts.
The pelvis stabilizes the body by providing a strong foundation for the attachment of muscles and ligaments, which helps maintain posture.
Stability ball pikes.
Lower Cross Syndrome is a muscular imbalance that affects the pelvis, leading to an anterior pelvic tilt and associated lower back pain.
Lower Cross Syndrome is a postural imbalance characterized by tight hip flexors and lumbar extensors, and weak gluteal muscles and abdominal muscles.
The hamstrings are composed of the biceps femoris, semitendinosus, and semimembranosus muscles.
It applies a compression force to the femur.
No, it is too tough to be stretched or foam rolled.
A type of stretching where you hold a stretch for a period of time.
Abduction.
Helps to reduce muscle soreness and stiffness after exercise.
During lateral pelvic tilt, one side of the pelvis elevates while the other side drops, often accompanied by lateral flexion of the lumbar spine.
Lateral band walks.
Monster walks.
The pelvic girdle is made up of the ilium, ischium, and pubis.
Superior gluteal nerve (L4 - S1).
The adductor muscles, including the adductor longus, brevis, and magnus, contribute to the movement of the pelvis by bringing the legs toward the midline of the body (adduction).
The gluteus maximus is primarily responsible for hip extension and external rotation.
The iliopsoas is composed of the psoas major and the iliacus muscles.
Knee flexion and internal rotation.
Abduction.
Squats.
To ensure the correct muscle is being effectively stretched.
A technique that combines stretching and contracting the muscle to achieve greater flexibility.
Standing knee raises.
A common stretching technique for the hip muscles is the hip flexor stretch.
Flutter kicks.
The pelvis provides support for the spinal column and upper body, and it transfers weight to the lower limbs.
Side-lying leg lifts.
Abduction.
The primary function of the hip joint is to support the weight of the body in both static (standing) and dynamic (walking or running) postures.
Pelvic stabilization is crucial for maintaining proper posture and efficient movement patterns, reducing the risk of injury.
Origin: Ischial tuberosity. Insertion: Medial condyle of the tibia. Motion: Hip extension and knee flexion.
Obturator Externus.
The primary function of the hip flexors is to flex the thigh at the hip joint.
It can further lengthen the muscle or change the target muscle.
During anterior pelvic tilt, the lumbar spine extends, and the hip joints flex.
Iliopsoas, rectus femoris, sartorius, and pectineus.
The hip flexors and the lumbar extensors are primarily involved in anterior pelvic tilt.
Gluteus medius, gluteus minimus, and tensor fasciae latae.
Fire hydrants.
Standing side leg raises.
Anterior Superior Iliac Spine (ASIS)
The sciatic nerve runs through the pelvis and can be affected by conditions such as piriformis syndrome, which causes pain and discomfort.
The hip joint is a ball-and-socket joint.
Effective stretching techniques for hip muscles include the hip flexor stretch, piriformis stretch, and hamstring stretch.
Origin: Anterior inferior iliac spine. Insertion: Tibial tuberosity via the patellar ligament. Motion: Hip flexion and knee extension.
The gluteus maximus is primarily responsible for hip extension.
Abduction and internal rotation.
Deadlifts.
Pelvic stabilization is crucial for maintaining proper posture and preventing lower back pain.
Resistance band marches.
The pelvis allows for a range of hip joint movements, including flexion, extension, abduction, adduction, and rotation.
Internal rotation.
Control of lateral pelvic tilt.
The gluteus medius and gluteus minimus are primarily involved in hip abduction.
Origin: Lumbar vertebrae. Insertion: Lesser trochanter of the femur. Motion: Hip flexion and external rotation.
A type of stretching that involves moving parts of your body and gradually increasing reach, speed of movement, or both.
Step-ups.
Lower Cross Syndrome is a postural imbalance characterized by tight hip flexors and weak gluteal muscles.
Seated leg lifts.
Piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris.
Gluteus maximus, hamstrings, and rectus abdominis.
The hip flexors, including the iliopsoas, rectus femoris, and sartorius muscles, are primarily responsible for hip flexion.
Stretching helps maintain flexibility, reduce muscle tension, and prevent injuries in the muscles of the hip and pelvis.
Origin: Ilium, sacrum, and coccyx. Insertion: Gluteal tuberosity of the femur and iliotibial tract. Motion: Hip extension, external rotation, and abduction.
Origin: Ischial tuberosity. Insertion: Medial surface of the tibia. Motion: Hip extension and knee flexion.
Extension (weak) and external rotation.
During posterior pelvic tilt, the lumbar spine flexes, and the hip joints extend.
Typically 15-30 seconds.
Adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus.
Gluteus medius, gluteus minimus, and tensor fasciae latae.
Lateral step-ups.
Single-leg bridges.
Posterior Superior Iliac Spine (PSIS)
The adductor muscles are responsible for adducting the thigh, bringing it closer to the midline of the body.
Origin: Iliac fossa. Insertion: Lesser trochanter of the femur. Motion: Hip flexion and external rotation.
Leg raises.
To maintain balanced flexibility and prevent imbalances that could lead to injury.
The gluteus medius helps stabilize the pelvis during lateral pelvic tilt, preventing excessive dropping of the pelvis on the unsupported side.
Lateral surface of ilium, gluteal aponeurosis, and anterior gluteal line.
Acetabulum
The hip flexors, including the iliopsoas, are primarily responsible for hip flexion.
The piriformis muscle is commonly associated with Piriformis Syndrome.
The hip adductor muscles include the adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus.
The abdominal muscles and the hip extensors are primarily involved in posterior pelvic tilt.
Greater trochanter (lateral surface).
Supine knee-to-chest stretch.
Ischial Tuberosity
Iliac Crest
The sciatic nerve runs close to the piriformis muscle, and tightness or inflammation of this muscle can lead to sciatic nerve pain, affecting hip movement.
Origin: Ischial tuberosity and linea aspera of the femur. Insertion: Head of the fibula. Motion: Hip extension and knee flexion.
Iliopsoas, rectus femoris, and erector spinae.
Side-lying hip abduction with bent knee.
External rotation.
The hip joint allows for flexion, extension, abduction, adduction, internal rotation, and external rotation.
Origin: Outer surface of the ilium. Insertion: Greater trochanter of the femur. Motion: Hip abduction and internal rotation.
Origin: Anterior superior iliac spine. Insertion: Medial surface of the tibia. Motion: Hip flexion, abduction, and external rotation; knee flexion.
