Transcript Hip Flexors - National Personal Training Institute of Columbus

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.
• They act on the
lumbar spine and
femur.
• FYI: psoas major is
the filet mignon of
a cow
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)
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
Psoas Major Tightness
• Can cause increased lumbar extension and hip
flexion, causing the pelvis to tip anteriorly
• Avoid straight leg sit-ups-flex the 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)
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
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
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
Rectus Femoris
• Integrated Function:
–Assists in eccentric deceleration
of hip extension and knee flexion
during functional movement
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
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
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
Pectineus
• Integrated Function:
–Assists in eccentric deceleration
of abduction of the femur
–Assists in dynamic stabilization
of the lumbo-pelvic-hip complex
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
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-pelvichip complex and tibiofemoral joint
Hip Flexor Mnemonic
• P I R T S:
–Pectineus
–Iliopsoas
• Psoas Major and Iliacus
–Rectus Femoris
–Tensor Fascia Latae
–Sartorius
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.
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
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!
Hip Flexor Exercises
• Standing Hip Flexion
Machine
• Standing Hip Flexion with
Tubing
• SB or TRX Jackknife
(hip flexion)
• Walking
• Running
• Biking
• Elliptical Machine
Hip Flexor Standing Stretch
Kneeling Hip Flexor Stretch
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
Hip Extensors
• Muscles that extend the femur at
the acetabulofemoral joint
–Gluteus Maximus
–Hamstrings
Gluteus Maximus
• Largest muscle
in the human
body
• Superficial
muscle
responsible for
the roundness
of the buttock
region
Gluteus Maximus
Origin:
• Posterior Sacrum,
Posterior Iliac
Crest, and Superior
Gluteal Line of
Ilium
Insertion
• Gluteal Tuberosity
of Femur and
Iliotibial Band
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
Hamstrings
• Semimembranosus
• Semitendinosus
• Biceps Femoris
(Long Head)
• Biceps Femoris
(Short Head)
Semimembranosus
Origin
• Ischial tuberosity
Insertion
• Posterior surface of
medial condyle of the
tibia
Action
• Extension of hip
• Flexion of knee
• Posterior tilt of Pelvis
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
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
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
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
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
DB Deadlift
• Joint Actions:
– Hip Extension
– Knee Extension
– Plantarflexion
– Trunk Extension
• Primary Muscles Strengthened:
– Gluteus Maximus
– Hamstrings
– Quadriceps
– Gastrocnemius and Soleus (Calves)
– Erector Spinae
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
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.
BB Deadlift
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
BB Back Squat and BB Front Squat
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
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
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
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
Additional Exercises
• SB Leg Curl
• Single-Leg SB Leg Curl
Additional Exercises
• Seated Chair Scoot
• Knee Flexion with Tubing
–Prone
–Standing
• Manual Knee Flexion
–Using your hands as resistance
Hip Extensor Stretches