Maximus Gage
The hip joint is supported by 21 muscles, each of which plays a role in the hip's movement and stability. The gluteal muscles, which include the gluteus maximus, medius, and minimus, are the large and superficial muscles that abduct and extend the thigh at the hip joint. The gluteus maximus is the most powerful external rotator muscle of the hip. The psoas major and iliacus muscles form the iliopsoas muscle, which assists with the external rotation of the hip. The lateral rotator group is a group of six small muscles that externally rotate the femur in the hip joint, including the piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris.
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What You'll Learn
- The gluteus maximus is the most powerful external rotator muscle of the hip
- The psoas major and iliacus muscles assist with external hip rotation
- The lateral rotator group includes six small muscles that externally rotate the femur in the hip joint
- The obturator externus is considered a secondary rotator
- The gluteus medius and gluteus minimus muscles externally rotate the hip when flexed
The gluteus maximus is the most powerful external rotator muscle of the hip
The gluteus maximus is responsible for extending and externally rotating the thigh at the hip joint. It is innervated by the inferior gluteal nerve (L5-S2) and is the largest and most superficial muscle of the gluteal group. Its superior part allows for abduction, while its inferior part enables adduction. This muscle is essential for various movements and activities that require external hip rotation, such as getting into a car or pitching a baseball.
External rotation of the hip occurs when the thigh and knee rotate outward, away from the body. This movement is facilitated by the gluteus maximus and other external rotator muscles. These muscles can become weak due to injury, surgery, or prolonged inactivity, increasing the risk of injury. Therefore, it is important to perform exercises and stretches that strengthen and improve the flexibility of the hip external rotators.
One example of an exercise to strengthen the gluteus maximus and improve hip external rotation is a side-lying leg raise. This involves lying on one side with the knees bent to a 45-degree angle and raising the top knee as high as possible without straining. This exercise can be performed 10-20 times on each side. Additionally, stretches such as the figure-four stretch can help improve hip external rotator flexibility.
In conclusion, the gluteus maximus is the most powerful external rotator muscle of the hip, and it plays a crucial role in hip movement, stability, and various daily activities. To maintain its strength and flexibility, it is important to include exercises and stretches that target this muscle group.
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The psoas major and iliacus muscles assist with external hip rotation
The hip is the central pivot point of the entire body, supporting its weight during movement and when standing. The hips also enable people to lift their feet or reach toward the ground. Actions that use external hip rotation include getting into a car, pitching a baseball, and all other movements that require a person to rotate the pelvis while placing most of the body's weight on one leg. The external rotator muscles can become weak due to injury, surgery, or prolonged periods of inactivity. Weakness in these muscles increases the risk of injury.
The psoas major and iliacus muscles form the iliopsoas muscle. These muscles are separate in the abdomen but join together in the thigh. The psoas major is in the lower lumbar region. It passes through the pelvis and extends to the thighbone, or femur. This muscle assists with the external rotation of the hip. Its sister muscle is the psoas minor, although this is only present in around 60-65% of the population. The psoas minor originates from the last thoracic vertebra and the first lumbar vertebra and is located anteriorly and medially to the psoas major.
The iliacus muscle has a fan-shaped triangular shape that occupies the internal iliac fossa. It originates on the upper two-thirds of the iliac fossa, on the medial edge of the iliac crest, on the ilium-lumbar ligament, where it blends with the bundles of the quadratus lumborum muscle, on the base of the sacrum, anteriorly on the upper and lower anterior iliac spines, and finally on the anterior capsule of the hip joint. The muscular bundles move towards the lateral side of the psoas major muscle tendon, on which they are inserted.
The psoas major combines itself with the iliacus muscle. With this contribution, it acts as a hip flexor in both supine and standing positions. When in a static position (sitting), it acts as a stabilizer for the lumbar spine. The psoas major muscle also stabilizes the femoral head within the acetabulum of the hip in the first 15 degrees of movement. The psoas muscle has two segments, one on each side of the body, and it assists with lateral motions (unilateral side contraction) or with bilateral motions (both right and left psoas major contractions). An example of a bilateral motion is trunk elevation when transitioning from a supine to sitting/standing position. Since it inserts distally at the lesser trochanter of the femur, it acts as a hip flexor, hip adductor, and hip external rotator.
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The lateral rotator group includes six small muscles that externally rotate the femur in the hip joint
The lateral rotator group is responsible for the external rotation of the hip, which involves the thigh and knee rotating outward, away from the body. This movement is essential for various everyday actions, such as getting into a car or pitching a baseball, as it allows for the rotation of the pelvis while most of the body's weight is on one leg.
The gluteal muscles, including the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae, also play a role in the external rotation of the hip. The gluteus maximus is the most powerful external rotator muscle of the hip. Additionally, the psoas major and iliacus muscles, which form the iliopsoas muscle, assist with external hip rotation.
Maintaining the strength and flexibility of the hip external rotators is important for overall hip health and can be achieved through specific exercises and stretches. For example, one stretch involves sitting on the floor with a straight back, extending the right leg, and positioning the sole of the left foot on the right thigh. By performing these exercises and stretches, individuals can improve their hip external rotation and enhance their control of the lower extremities during single-leg landings.
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The obturator externus is considered a secondary rotator
The obturator externus is a short external rotator muscle located in the pelvis on the anterior aspect of the innominate bones. It covers the obturator foramen and is found deep to pectineus and superior parts of the adductors of the thigh. The obturator externus is one of 21 muscles that cross the hip joint and is considered a secondary rotator.
The obturator externus is a triangular muscle, with a broad base arising from the external surface of the obturator membrane and a small attachment area at its apex. Its fibres converge into a single tendon, which travels in a groove on the inferior aspect of the acetabulum and inserts into the trochanteric fossa of the femur. The obturator externus is innervated by the lumbar plexus.
The primary function of the obturator externus is to externally rotate the hip when it is in a neutral or extended position. It also assists with the adduction of the flexed hip. This muscle plays a role in walking and climbing by counteracting the medial rotation caused by the anterior adductors of the thigh.
The obturator externus also contributes to the stability of the hip joint, along with other short muscles surrounding it, such as the pectineus, piriformis, obturator internus, quadratus femoris, and the gemelli superior and inferior. While hip joint stabilisation is generally considered a secondary function, some sources suggest that it may be more important than the primary functions of the obturator externus.
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The gluteus medius and gluteus minimus muscles externally rotate the hip when flexed
The hip joint is a vital pivot point for the entire body, supporting its weight during movement and when standing. The hip joint enables us to lift our feet or reach towards the ground. The external rotation of the hip occurs when the thigh and knee rotate outward, away from the body.
The gluteus medius and gluteus minimus muscles are part of the gluteal muscles, which also include the gluteus maximus and tensor fasciae latae. These muscles have a variety of functions on the hip joint, including extension, external and internal rotation, abduction, and adduction of the thigh at the hip joint.
The gluteus medius is a fan-shaped muscle that lies deep beneath the gluteus maximus. It originates between the anterior and posterior gluteal lines and, together with the gluteus minimus, inserts into the greater trochanter of the femur. The gluteus medius and gluteus minimus muscles are innervated by the superior gluteal nerve (L4, S1).
When the hip is flexed, the gluteus medius and gluteus minimus muscles externally rotate the hip. However, when the hip is extended, these muscles become medial rotators. This means that they internally rotate the thigh at the hip joint, stabilising the pelvis.
To strengthen and improve the flexibility of the hip external rotators, including the gluteus medius and gluteus minimus, specific exercises and stretches can be performed. For example, one stretch involves sitting on the floor with a straight back and extending one leg out. The sole of the other foot is placed on the extended thigh, close to the pelvis, and a forward lean is performed while placing the palms on the floor on either side of the extended leg. Holding this position for 30 seconds and then repeating on the other side can help improve hip external rotation flexibility.
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Frequently asked questions
The muscles that externally rotate the hip are the gluteus maximus, gluteus medius, gluteus minimus, tensor fasciae latae, psoas major, iliacus, piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris.
The gluteus maximus is the most powerful external rotator muscle of the hip.
The psoas major flexes and laterally rotates the thigh at the hip joint.
The iliacus muscle functions to flex the trunk and hip and externally rotate the thigh.
The psoas minor is a long, thin, and fusiform muscle that lies anterior to the psoas major. It is variably present and is seen in only about 40% of people.
