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The hip joint is a ball-and-socket joint that connects the thigh bone (femur) to the hip bone (pelvis). There are 21 muscles that cross the hip joint, working with tendons and ligaments to enable movement in various directions. The hip muscles can be divided into three main groups: the iliopsoas group, the inner hip muscles, and the gluteal muscles. The iliopsoas group includes the iliacus, psoas major, and psoas minor muscles, which originate from the posterior abdominal wall and insert at the lesser trochanter of the femur. The inner hip muscles include the piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris, which externally rotate the thigh at the hip joint and stabilize the pelvis. The gluteal muscles include the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae, which are responsible for extension, external and internal rotation, abduction, and adduction of the thigh at the hip joint. These muscles are essential for maintaining posture, preventing swaying of the hips, and stabilizing the pelvic region.
| Characteristics | Values |
|---|---|
| Number of muscles crossing the hip joint | 21 |
| Hip flexor muscles | Iliacus, Psoas, Pectineus, Rectus Femoris, Sartorius |
| Hip extensor muscles | Gluteus Maximus, Hamstrings |
| Hip rotator muscles | Piriformis, Obturator Internus, Obturator Externus, Gemellus Superior, Gemellus Inferior, Quadratus Femoris |
| Hip adductor muscles | Pectineus, Adductors Longus, Brevis, Magnus, Tensor Fasciae Latae |
| Hip abductor muscles | Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae |
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What You'll Learn
Hip flexors
The hip flexors are a group of muscles that are responsible for flexing the hip, or bringing the leg upward toward the body. The hip flexors include the iliacus, psoas major, rectus femoris, and sartorius. The psoas major and iliacus are the primary hip flexors, collectively known as the iliopsoas, which is the body's most important hip flexor. The psoas originates from the lower six vertebrae of the spine, while the iliacus originates from the inside bowl of the pelvis. They meet and insert at the top of the femur, or upper leg bone, and work together to flex and stabilize the hip and pull the thigh and torso together during everyday movements such as walking, running, sitting, or standing.
The rectus femoris is one of the quadriceps and has two functions: to flex at the hip and to extend the knee. It is engaged intensely when both functions are at play, such as when kicking a soccer ball or swinging a straight leg forward. The sartorius, the longest muscle in the body, crosses the hip and knee joints. It originates at the anterior superior iliac spine and inserts superficially on the pes anserinus, functioning to flex the hip and externally rotate the leg.
Tightness and weakness in the hip flexors can cause lower back pain, hip pain, and injury. Sitting for long periods can cause the hip flexors to shorten and tighten, tilting the pelvis and changing the gait. Certain athletes, such as runners and bikers, are also prone to tight hip flexors as they repeatedly use the hip flexors to lift their legs. To maintain hip health, it is recommended to get up and move more throughout the day, performing stretches to increase flexibility and mobility in the hip flexors.
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Hip extensors
The hip extensors are a group of muscles that are primarily responsible for activities like jumping, running, and standing up. They play a key role in the upward and forward movement of the body and can also tilt the pelvis when the femur is stable. The hip extensors are primarily active during the beginning of a stance and are used to prevent hip flexion.
The gluteus maximus is the primary hip extensor. The hamstrings (the long head of the biceps femoris, the semitendinosus, and the semimembranosus) are also considered hip extensors. The extensor head of the adductor magnus is considered a primary hip extensor, along with the gluteus maximus and hamstrings. The ischiocondylar part of the adductor magnus is also a major contributor to hip extension. The gluteus maximus is the most powerful muscle in this group, responsible for more than 75% of the total power output of the extensor group.
Hip extension occurs when you extend or "open" your hip joint so that the angle between your pelvis and thigh increases. It can mean either moving your leg behind you when standing or using the hip extensor muscles to propel your body forward over your leg when your leg starts flexed in front of you. It is involved in many daily movements, such as walking, standing up from a chair, and climbing stairs. It is also involved in many sports activities, such as running, jumping, or kicking.
Weak hip extensors may result from sitting for long periods of time and being less active. This can cause the pelvis to tilt forward and down, increasing strain on the lower back and hamstrings. This is known as an anterior pelvic tilt. To keep hip extensors strong, it is important to incorporate hip extension exercises into a workout routine.
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Hip rotators
The hip joint is a ball-and-socket joint that connects the thigh bone (femur) to the hip bone (pelvis). It is the body's central pivot point, allowing for simultaneous triplanar movements of the femur relative to the pelvis. The hip muscles can be divided into three main groups, with the iliopsoas group comprising the iliacus, psoas major, and psoas minor muscles. The psoas is the primary hip flexor, with the iliacus acting as its assistant.
The gluteal muscles are a group of large and superficial muscles that include the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae. These muscles are responsible for abducting and extending the thigh at the hip joint. The gluteus maximus is the most powerful external rotator muscle of the hip. The gluteus medius and gluteus minimus muscles also play a role in hip abduction, preventing the swaying of the hips, and stabilising the pelvic region.
The lateral rotator group consists of six small muscles that externally rotate the femur in the hip joint. These are the piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris, and obturator externus. These muscles originate from the hip bone and insert into the upper extremity of the femur.
Exercises and stretches can help strengthen the hip rotator muscles and improve flexibility. For example, lying on one's side with knees bent to a 45-degree angle, opening the legs at the knees while keeping the feet together, and raising the top knee can target the hip rotators. Keeping these muscles strong and flexible is important for reducing the risk of injury and improving control during single-leg landings.
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Hip abductors
The hip abductors are a group of muscles that enable movement in various directions. They are responsible for abducting the thigh, preventing the swaying of the hips, and stabilising the pelvic region while keeping the hips level.
The hip abductors include the gluteus medius and gluteus minimus muscles. These muscles are part of the gluteal muscles, which can be divided into two main groups: large and superficial muscles, and small and deep muscles. The gluteal muscles are responsible for a variety of functions on the hip joint, including extension, external and internal rotation, and abduction and adduction of the thigh.
The gluteus medius and gluteus minimus muscles are essential for maintaining proper posture and stability. They work in an integrated system with muscles of the shoulder, neck, core, lower leg, and supporting muscles of the spine. By abducting the thigh and preventing hip sway, these muscles help to keep the hips level and stable, which is crucial for activities such as standing and walking.
The hip abductors are also involved in shifting an individual's weight to adjust body placement and increase overall body stability. This is particularly important during dynamic movements or when maintaining a stable posture. For example, when a soccer player kicks a ball, the hip abductors help to generate power and control the body's movement.
In addition to the gluteus medius and gluteus minimus, other muscles that contribute to hip abduction include the tensor fasciae latae, which is the only muscle in its group to cross the knee joint. The piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris are also deep external rotators that contribute to hip movement and stability.
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Hip adductors
The hip adductors are a group of muscles that are responsible for the movement of bringing the lower extremity towards the midline of the body. This group of muscles is also involved in hip flexion and rotation. The hip adductors are made up of the following muscles:
- Adductor longus
- Adductor brevis
- Adductor magnus
- Gracilis
- Pectineus
The adductor longus is the most frequently injured muscle in athletes, with adductor longus strains being one of the most common causes of groin pain in athletes. The adductor brevis is a short muscle that lies underneath the adductor longus and is the shortest of the adductors. The adductor magnus is the largest of the hip adductors and consists of two parts: the adductor part and the ischiocondylar (hamstring) part. The gracilis is the most medial and most superficial muscle of the group, overlying the other hip adductors. It is also the only muscle in the group that crosses two joints: the hip and the knee. The pectineus muscle is not considered a primary hip adductor but assists in the movement of bringing the lower extremity towards the midline of the body.
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Frequently asked questions
The hip is a complex joint that is controlled by many muscles working together. The main muscles that control the outside of the hips are the gluteal muscles, which include the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for extension, external and internal rotation, abduction, and adduction of the thigh at the hip joint.
The gluteus maximus is the largest muscle in the buttock and is responsible for hip extension. It helps to move the leg backward, such as when standing up from a seated position or climbing stairs.
The gluteus medius and gluteus minimus are responsible for abducting the thigh, preventing swaying of the hips, stabilizing the pelvic region, and adjusting body placement to increase stability.
In addition to the gluteal muscles, the iliopsoas group, which includes the iliacus, psoas major, and psoas minor, also contributes to hip flexion and lateral flexion of the trunk. The tensor fasciae latae, pectineus, adductors longus, brevis, and magnus are also involved in hip flexion and adduction.
The deep external rotators of the hip, also known as the inner hip muscles, include the piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris. These muscles help to externally rotate the thigh at the hip joint and stabilize the pelvis.
