25 March 2019

Super basic hip muscle anatomy and movements for beginners

Stiff hips? Learning new hip exercises and confused about the jargon? Learn basic hip anatomy in this video so you know what you're doing when training hip ...

are you confused by the terms hip

extension hip flexion hip external rotation hip abduction and adduction if you are then you're gonna want to watch this video I'm at shoe from upright health where we help you think right move right and feel right if you're new here we publish videos on a weekly basis to help you move better and feel better so think about clicking that subscribe button now when you're training your hips you may encounter vocabulary that's a little confusing so today we're gonna talk about the muscle groups around the hip joint and what they do to the hip joint we're going to talk about some specific vocabulary like flexion and extension so that you understand what you're doing as you're training your hips let's start with the hip flexors the hip flexors are the muscles on the front of the hip joint so on Mitch that's gonna be here on me that's right here these muscles are responsible for creating hip flexion hip flexion is when the femur the thigh bone comes closer to your chest like so so it'll from the side view you can see with me I'm getting hip flexion mitch is getting hip flexion these muscles on the front there are a couple that are responsible for

flexion but if you want to get into deal detail on that then you can go ahead and look at an anatomy book or look for some other videos online we're not gonna go into very crazy detail on any of these muscles we're sticking to the group's so then we want to look at the quadriceps so that's an area that people think about a lot quadriceps are the muscles on the front of the thigh those actually help you extend the knee and also part of the quadriceps group helps you flex the hip so that's included in the hip flexor group when you're talking about stretching and exercising and strengthening hip flexors you're also concerned about the quadriceps the next group of muscles we're going to look at are the Lutz and the hamstrings the glutes are right here they are your butt muscles they are responsible for producing both hip extension and hip external rotation so first let's start with hip extension that's bringing the femur back so when you're running it's pushing back when you're getting out of a chair it's bringing the femur into a straight line with the rest of the body all right so if I start here from hip flexion this is

going to be hip extension okay hip external rotation you can see when Mitch starts here when he squeezes the butt muscle it actually externally rotates the femur so that's the glutes glute max in particular is a big hip external rotator the glute medius which is on the side of your butt here and the glute minimus both help you abduct so abduction is when you lift the leg out to the side to the side of your body and away from the midline the glute minimus can also help with rotation and the medius can also do rotation both internal and external depending on the position you're starting from now let's look at the hamstrings the hamstrings are muscles that connect below the knee and to the butt basically to the bottom of your pelvis those muscles also help you get hip extension and knee flexion so hip extension you're familiar with already it's the femur going back and then the flexion is bringing the foot towards the butt so in the gym when you're seeing hamstring curls that's what you're doing you're creating knee flexion and that's firing out the hamstrings now the way you'll commonly see us talk about

hamstrings and hip extension is when we're doing something like a hip hinge or a deadlift Mitch let me have you turn to the side so people can see you that way it's like you're bowing you you're bending forward to pick something up when you are lowering down the hamstrings are working to lengthen and stabilize you and as you stand up the hamstrings are firing shortening and creating hip extension the next group of muscles are the inner thigh muscles or the adductors so the adductors live here they live from below the knee and up into the bottom of your pelvis and a little bit even to the front of the bottom of the pelvis they are responsible for creating a duction a D as in dog duction so what that looks like is taking the femur towards the midline so with Mitch's right leg he's pulling across into adduction okay the abductors inner thigh muscles are largely responsible for pulling that way they're also responsible for external rotation which we'll get into in a second when you're thinking about the inner thigh muscles and this adduction force you want to also think about them from positions other than just normal

standing so for example if you start with your feet wider apart and you're trying to stabilize yourself in a really wide stance it's your adductors and your inner thigh muscles that are helping you maintain some of that stability likewise if we were doing a frog stretch of some kind where our knees are wide apart that would be the adductors and the inner thighs that are being challenged in that position now let's look at internal and external rotation so internal rotation is when the front of the femur starts going to the midline towards the midline so it would look like this with mitches left leg getting internal rotation the front of his femur it points this way and then it's rotating the point in towards the midline external rotation would be the opposite so if we go out this way the front of his femur is going to point out from its midline from the starting position okay so that's internal and external rotation now there are a number of muscles involved in internal and external rotation and the muscles that are involved change depending on where you are in the range of motion so for

example if he's starting in a kind of anatomical standing position and he wants to actively internally rotate he's gonna use some of glute medius he might use some of his adapters to do that maybe a little bit of hamstrings to help initiate that motion but if he were starting out here and then needed to internally rotate you might be a little bit different so we're gonna look at that here in a second when we are moving the hip joint around the combination of these different motions drastically affects what muscles are firing so for example if we wanted to just create hip external rotation on Mitch's left hip then from the standing position he can fire maybe his glutes and some of the deeper gluteal muscles to just create hip external rotation but if we said for example let's do hip flexion first and then create hip external rotation like that then we're actually using very different muscles from that first scenario in this scenario we start using some of the add actors the Sartorius which is another thigh muscle to create that external rotation where in the first situation go ahead and race it you only have to use some of the muscles

around the side of the hip and maybe a tiny bit in the inner thigh the position and the order of the positions makes a big difference another example of this if Mitch takes his left leg and creates external rotation and then flexion it's going to feel different and how about if we add some abduction so now these got is like way out there and then if you try to externally rotate it's gonna be much harder and feel much different so when you're doing any sort of hip training you want to keep in mind that if the order of your motions and the combination of those motions are all going to affect what muscles are involved as you're training your hips keep these ideas and these motions in mind if for example you're trying to get hip extension and every time you go to get hip extension you get external rotation then you know some muscles are doing something at the wrong time if every time you go to get hip flexion your hip also externally rotates you know that certain muscles are firing at the wrong time or are not relaxing when they should so when you start combining different motions you go to more complex situations like a squat you want to try

to break it down in your own mind to the component pieces so you can identify the muscles that you need to work on so the motion is smooth and clean so to recap the anatomy you've got your hip flexors out front that help you flex the hip you also have the quadriceps which affect the knee and also the hip you've got your inner thigh muscles your adductors that help you add duct and also help you come back from an abducted position you've got your butt and your hamstrings that help you really get hip extension and also hip abduction one thing we didn't talk too much about was mighty ban the whole lateral side here the IT band is actually a piece of fashio it's questionable whether it can even contract enough to contribute to the actual motion of abduction but it is something you could pay attention to in terms of helping it get less stiff and less tight over time but real abduction generally comes from the muscles up along the side of the hip and strength from the gluts that live right on the side of your so those are all the muscles that we're thinking about when we're retraining our

hips and now you know where they are what they do and how the combination of all of them together can affect how you train your hips all right guys that's gonna do it for this video I hope you found it helpful and educational I've got a question for you now what do you want to learn about with your hips leave your answer down in the comment section below and we'll check out all the questions that you guys have and see if we can't answer some of them with a future video if you like this video click the like button subscribe to the channel and share this video with somebody you know who's having trouble with their hip mobility as always I hope you remember that pain sucks life should [Music]