Movements of the Hip Joint

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Last updated on April 22, 2015

Extension:

Definition:	Straightening the hip joint by moving the thigh and/or torso posteriorly (backward).
Image:
Muscles Involved:	Gluteus maximus Gluteus medius (posterior fibers) Semitendiunosus Semimembranosus Biceps femoris (long head) Adductor magnus (posterior fibers/hamstring part)
Exercises:	Deadlift Glute bridge Hip thrust

Flexion:

Definition:	Bending the hip joint by moving the thigh and/or torso anteriorly (forward).
Image:
Muscles Involved:	Psoas major Iliacus Rectus femoris Sartorius Tensor fasciae latae Adductor longus Adductor brevis Pectineus Gluteus medius (anterior fibers) Gluteus minimus
Exercises:	Sit up Leg raise

Abduction:

Definition:	Moving the thigh laterally (outward), away from the sagittal plane (midline).
Image:
Muscles Involved:	Gluteus medius Gluteus minimus Gluteus maximus (upper fibers) Tensor fascia latae Sartorius
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:	Adductor magnus Adductor brevis Adductor longus Pectineus Gracilis Gemellus superior Gemellus inferior Obturator internus Obturator externus
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:	Gluteus medius Gluteus minimus (anterior fibers) Tensor fasciae latae Semitendinosus (in knee flexion?) Semimembranosus (in knee flexion?) Gracilis (in knee flexion) Piriformis (in hip flexion)
Exercises:	Seated internal hip rotation Any hip abduction exercises

Alex from King of the Gym

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Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

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