Movements of the Hip Joint

Extension:

Definition: Straightening the hip joint by moving the thigh and/or torso posteriorly (backward).
Image:
Muscles
Involved:
Exercises:

Flexion:

Definition: Bending the hip joint by moving the thigh and/or torso anteriorly (forward).
Image:
Muscles
Involved:
Exercises:
  • Sit up
  • Leg raise

Abduction:

Definition: Moving the thigh laterally (outward), away from the sagittal plane (midline).
Image:
Muscles
Involved:
Exercises:
  • Hip abduction machine
  • Cable hip abduction
  • Side lying hip abduction

Adduction:

Definition: Moving the thigh medially (inward), toward the sagittal plane (midline).
Image:
Muscles
Involved:
Exercises:
  • Hip adduction machine
  • Cable hip adduction
  • Side lying hip adduction

External Rotation (Lateral Rotation):

Definition: Rotating the thigh laterally (outward), away from the sagittal plane (midline).
Image:
Muscles
Involved:
*WORK ON ORDER*

  • Gluteus maximus
  • Gluteus medius (posterior fibers)
  • Psoas major
  • Iliacus
  • Sartorius
  • Piriformis
  • Gemellus superior
  • Gemellus inferior
  • Obturator muscles
  • Obturator internus
  • Obturator externus
  • Quadratus femoris
  • Biceps femoris (long head) (in knee flexion?)
Exercises:
  • Band-resisted clamshell
  • Seated external hip rotation

Internal Rotation (Medial Rotation):

Definition: Rotating the thigh medially (inward), toward from the sagittal plane (midline).
Image:
Muscles
Involved:
Exercises:

About the Author Alex

Hey! My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late 2009 during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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