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Hip Flexors and Hip Extensors

Hip Flexors and Hip Extensors. Hip Flexors. Muscles that flex the femur at the acetabulofemoral joint Psoas Major Iliacus Rectus Femoris Sartorius Pectineus Tensor Fascia Latae. Iliopsoas Muscle Group. They are the strongest hip flexors and consists of psoas major and iliacus.

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Hip Flexors and Hip Extensors

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  1. Hip Flexors and Hip Extensors

  2. Hip Flexors • Muscles that flex the femur at the acetabulofemoral joint • Psoas Major • Iliacus • Rectus Femoris • Sartorius • Pectineus • Tensor Fascia Latae

  3. Iliopsoas Muscle Group • They are the strongest hip flexors and consists of psoas major and iliacus. • They act on the lumbar spine and femur. • FYI: psoas major is the filet mignon of a cow

  4. Psoas Major • Psoas means low back and major means large • Origin: • Vertebral bodies of T12-L5 and transverse process of L1-L5 • Insertion: • Lesser Trochanter of Femur • Action: • Hip Flexion • Trunk Flexion • Anterior Tilt of Pelvis • Lateral Rotation of Hip (very weak)

  5. Psoas Major • Integrated Function: • Assists in eccentric deceleration of hip extension • Assists in eccentric deceleration of femoral medial rotation at heel strike (gait) • Assists in dynamic stabilization of the lumbo-pelvic-hip complex during functional movements

  6. Psoas Major Tightness • Can cause increased lumbar extension and hip flexion, causing the pelvis to tip anteriorly • Avoid straight leg sit-ups-flexthe hip and knee joints and perform a crunch to 30 degrees of spinal flexion so psoas will not be engaged • Perform the following exercises to correct the imbalance: • Supine Posterior Pelvic Tilt • Supine Bridge • Stretch Hip Flexors • Stretch Trunk Extensors • Strengthen Gluteus Maximus and Hamstrings (hip extensors)

  7. Iliacus • Iliacus refers to the ilium of the pelvis • Origin: • Iliac Fossa of Pelvis • Insertion: • Lesser Trochanter of Femur • Action: • Hip Flexion • Anterior Tilt of Pelvis • Lateral Rotation of Hip

  8. Iliacus • Integrated Function: • Assists in eccentric deceleration of hip extension • Assists in eccentric deceleration of femoral medial rotation at heel strike (gait) • Assists in dynamic stabilization of the lumbo-pelvic-hip complex during functional movements

  9. Rectus Femoris of the Quadriceps • Rectus means straight and femoris refers to the thigh. • Origin: • Anterior Inferior Iliac Spine of Pelvis • Insertion: • Tibial Tuberosity of Tibia by patellar tendon • Action: • Knee Extension • Flexion of the Thigh • Anterior Tilt of Pelvis

  10. Rectus Femoris • Integrated Function: • Assists in eccentric deceleration of hip extension and knee flexion during functional movement

  11. Sartorius • Sartorius means tailor • Origin: • Anterior Superior Iliac Spine of Pelvis • Insertion: • Proximal Tibia (medial to tibial tuberosity) • Action: • Hip Flexion • Hip Abduction • Lateral Rotation of Hip • Anterior Tilt of Pelvis • Knee Flexion

  12. Sartorius • Integrated Function: • Assists in eccentric deceleration of hip extension, adduction, medial rotation • Assists in eccentric deceleration of knee extension • Assists in dynamic stabilization of the acetabulofemoral and tibiofemoral joint

  13. Pectineus • Pectineus means comb because this muscle has a comb like appearance • Origin: • Pubis • Insertion: • Posterior Surface of Femur (inferior to the lesser trochanter of femur) • Action: • Hip Flexion • Hip Adduction • Anterior Tilt of Pelvis

  14. Pectineus • Integrated Function: • Assists in eccentric deceleration of abduction of the femur • Assists in dynamic stabilization of the lumbo-pelvic-hip complex

  15. Tensor Fascia Latae The name tells us that this muscle “tenses” the fascia that lies over the muscles of the thigh • Origin: • Anterior Superior Iliac Spine and Anterior Part of Iliac Crest • Insertion: • Iliotibial Band which attaches to the Lateral Condyle of Tibia

  16. Tensor Fascia Latae Action: • Flexion of Femur • Abduction of Femur • Medial Rotation of Femur • Anterior Tilt of Pelvis Integrated Function: • Assists in eccentric deceleration of hip extension • Assists in eccentric deceleration of hip adduction • Assists in eccentric deceleration of lateral rotation of the hip • Assists in dynamic stabilization of the lumbo-pelvic-hip complex and tibiofemoral joint

  17. Hip Flexor Mnemonic • P I R T S: • Pectineus • Iliopsoas • Psoas Major and Iliacus • Rectus Femoris • Tensor Fascia Latae • Sartorius

  18. Hip Flexor Exercises • Many people excessively train the hip flexors thinking that they're training the abdominals • Sit-ups, leg raises, "flutter kicks," and hanging leg raises are all primarily hip flexor exercises • Most people tend to have tight hip flexors, which can compromise the structural dynamics of the lumbar spine • Short hip flexors are also associated with low back pain.

  19. Straight-Leg Raise and Hanging Leg Raise • Hanging Leg Raise: • When hanging in that position, your latissimus dorsi isometrically contracts, so when the rectus abdominis contracts and the legs move anteriorly, there is a pulling by the lats on the lumbar spine. • This causes stress on the lumbar spine • Straight-Leg Raise: • Trunk hyperextension may injure the lumbar spine

  20. The Sit-Up • The sit-up imposes a large compression load on the spine, regardless of the leg being bent or straight • Sit-ups should not be performed at all by most people Ouch!

  21. Hip Flexor Exercises • Standing Hip Flexion Machine • Standing Hip Flexion with Tubing • SB or TRX Jackknife (hip flexion) • Walking • Running • Biking • Elliptical Machine

  22. Hip Flexor Standing Stretch

  23. Kneeling Hip Flexor Stretch

  24. Hip Flexor Stretch Using A Bench or Stretching Table To perform this stretch lie on the edge of a table, flex the knee and hip towards the chest, allowing the opposite leg to hang down

  25. Hip Extensors • Muscles that extend the femur at the acetabulofemoral joint • Gluteus Maximus • Hamstrings

  26. Gluteus Maximus • Largest muscle in the human body • Superficial muscle responsible for the roundness of the buttock region

  27. Gluteus Maximus Origin: • Posterior Sacrum, Posterior Iliac Crest, and Superior Gluteal Line of Ilium Insertion • Gluteal Tuberosity of Femur and Iliotibial Band

  28. Gluteus Maximus • Action • Hip Extension • Lateral Rotation of Hip • Posterior Tilt of Pelvis • Largest extensor and lateral rotator of the hip • Primarily contracts during forceful extension or lateral rotation • Running, jumping or climbing stairs • Integrated Function: • Eccentric deceleration of hip flexion and medial hip rotation • Assists in dynamic stabilization of the sacroiliac joint and lateral knee via the iliotibial band

  29. Hamstrings • Semimembranosus • Semitendinosus • Biceps Femoris (Long Head) • Biceps Femoris (Short Head)

  30. Semimembranosus Origin • Ischial tuberosity Insertion • Posterior surface of medial condyle of the tibia Action • Extension of hip • Flexion of knee • Posterior tilt of Pelvis

  31. Semitendinosus Origin • Ischial Tuberosity of Pelvis Insertion • Anterior and medial surface of the shaft of the tibia just below the condoyle Action • Extension of hip • Flexion of knee • Posterior tilt of Pelvis

  32. Biceps Femoris (Long Head) Origin • Ischial Tuberosity of Pelvis Insertion • Head of the Fibula (lateral) Action • Extension of Hip • Flexion of knee • Posterior tilt of Pelvis

  33. Biceps Femoris (Short Head) Origin • Linea Aspera of Femur (on the central shaft of femur) Insertion • Head of the Fibula (lateral) Action • Flexion of Knee

  34. Hamstrings • Integrated Function: • Assists in eccentric deceleration of hip flexion and knee extension • Assists in dynamic stabilization of the lumbo-pelvic hip complex during functional movements • Assists in dynamic stabilization of the tibio-femoral joint

  35. Hip Extensor Exercises • Deadlift • Single-leg, DB, BB • Squat • BW, SB, DB, BB Back Squat, BB Front Squat, BOSU, Disk, Single-leg, MB, Free Motion • Lunge • BW forward/reverse, DB, BB, SB, BOSU, Disk, MB, Free Motion • Step-Up • BW, DB, BB, MB • Hamstring Curls • Prone leg curl, SB, Standing Free Motion • Stair Climbing • Running

  36. DB Deadlift • Joint Actions: • Hip Extension • Knee Extension • Plantarflexion • Trunk Extension • Primary Muscles Strengthened: • Gluteus Maximus • Hamstrings • Quadriceps • Gastrocnemius and Soleus (Calves) • Erector Spinae

  37. Performing the DB Deadlift • Stand tall, retract scapulas and draw in navel towards spine while squeezing the glutes • Important that the hip, knee and toes are tracking in line • Activate the core-watch for compensation in your client • Keep arms staight at all times

  38. Performing the DB Deadlift • Lower the weights down as deep as neutral spine angles can be maintained. • Ensure no compensations of the knee ankle or hip  • Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back. 

  39. BB Deadlift

  40. BB Back Squat and BB Front Squat • Joint Actions: • Hip Extension • Knee Extension • Plantarflexion • Trunk Extension • Primary Muscles Strengthened: • Gluteus Maximus • Hamstrings • Quadriceps • Gastrocnemius and Soleus (calves) • Erector Spinae

  41. BB Back Squat and BB Front Squat

  42. BB Back Squat • Common Mistakes: • Heels rise up off the ground causing excessive knee flexion (knees over toes) • Hyperextending/Hyperflexing the spine • Allowing the knees to abduct or adduct during the movement • Forward Lean • BB Front Squats decrease spinal load (torque, compression, and flexion) and improve back posture • BB Front Squats are safer than the BB Back Squat

  43. Leg Press Machine • Common Mistakes: • The potential danger in this exercise is seen when you bring the knees in close to the chest on the eccentric phase. This rounds the lumbar spine and increases the pressure on the spinal discs. The high compressive forces can cause the discs to herniate (rupture) • Knees over toes • Shifting of hips or allowing glutes to rise • Heels off platform • Knees adduct or abduct

  44. Lunge • Joint Actions: • Hip Extension, Knee Extension, Plantarflexion • Primary Muscles Strengthened: • Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius and Soleus • Common Mistakes: • Leaning forward • Knees contacting floor • Pushing off of toes • Rear leg rotates • Increase in lumbar curve

  45. Step-Up • The step should be high enough to create a 90 degree angle at the knee joint when the foot is on the step • Keep the spine neutral • Variations include DB’s, BB and MB • Make sure leg on step is doing most of the work

  46. Additional Exercises • SB Leg Curl • Single-Leg SB Leg Curl

  47. Additional Exercises • Seated Chair Scoot • Knee Flexion with Tubing • Prone • Standing • Manual Knee Flexion • Using your hands as resistance

  48. Hip Extensor Stretches

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