The Hip Flexor Muscles

Transcript

1. Happy Hip Flexors™ The Hip Flexor Muscles In the videos, I mention four primary hip flexors (psoas, iliacus, sartorius and rectus femoris). In reality, there are at least ten muscles that participate in flexing your hips in their own way. The exercises in this program influence all of them, as truth be told, everything is connected through tracks of connective tissue, or fascia. It’s not necessary to know these muscles and their actions at all, but for some folks, it can be helpful to see an image of them. Here’s a list of ten muscles that participate in hip flexion, followed by images of the four primary mentioned in the videos. • Psoas​ - flexes hip and externally rotates upper leg. • Iliacus​ - flexes hip, anteriorly tilts pelvis and externally rotates upper leg. • Sartorius​ - flexes hip, externally rotates upper leg and can also assist in anteriorly tilting the pelvis. • Rectus femoris​ - flexes the hip, anteriorly tilts pelvis and extends lower leg. • Pectineus- ​adducts the upper leg and assists in hip flexion. • Adductor Brevis - ​adducts and internally rotates the upper leg, assists in hip flexion. • Adductor Longus​ - adducts and internally rotates the upper leg, assists in hip flexion. • Tensor Fasciae Latae​ - flexes hip with abduction and medial rotation. Can also anteriorly tilt the pelvis. • Gluteus Minimus​ - assists in hip flexion, abducts and medially rotates upper leg. • Anterior Fibers of Gluteus Medius - ​assists in hip flexion and medially rotates upper leg. HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
2. Psoas (Flexes hip and externally rotates upper leg.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
3. Iliacus (Flexes hip, anteriorly tilts pelvis and externally rotates upper leg.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
4. Rectus Femoris (Flexes the hip, anteriorly tilts pelvis and extends lower leg.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
5. Sartorius (Flexes hip, externally rotates upper leg and can also assist in anteriorly tilting the pelvis.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
6. Pectineus (Adducts the upper leg and assists in hip flexion.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
7. Adductor Brevis (Adducts and internally rotates the upper leg, assists in hip flexion.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
8. Adductor Longus (Adducts and internally rotates the upper leg, assists in hip flexion.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
9. Tensor Fasciae Latae (Flexes hip with abduction and medial rotation and can also anteriorly tilt the pelvis. Tensor fasciae latae becomes the iliotibial band, AKA the IT band.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
10. Gluteus Minimus (Assists in hip flexion, abducts and medially rotates upper leg.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
11. Anterior Fibers of Gluteus Medius (Assists in hip flexion and medially rotates upper leg.) HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED
12. All Ten Muscles That Assist in Hip Flexion You can see how interconnected they are! HHF MODULE 2 ​© PILATES TONIC AND HAPPY HIP FLEXORS, ALL RIGHTS RESERVED