The hip joint is one of the six most important joints in the body. It is the ball and socket joint that connects the uppermost part of the femur to the pelvis. Hip movements include six types: flexion, extension, adduction, abduction, internal rotation and external rotation. The hip is the strongest joint in the body and many of the movements that the body can perform, such as walking, running, jumping, and pushing, are related to the hip joint. The hip joint is the largest source of energy for speed, and the power of hip movement comes from the contraction and diastole of the muscles around the hip joint. Therefore, it is of great significance to understand the main role muscles of the hip joint for special performance improvement and targeted physical training.
The main role of the hip joint muscles are the iliopsoas muscle, broad fascial tensor muscle of the anterior hip group and the gluteus maximus, gluteus medius, gluteus minimus and pear-shaped muscle of the posterior hip muscle: the suture muscle, rectus femoris muscle of the anterior thigh group and the thin femoral muscle, toe muscle, long retractor muscle, short retractor muscle, large retractor muscle of the medial thigh group and the biceps femoris (long head), semimembranosus and semitendinosus muscle of the posterior thigh group.
1.Iliopsoas muscle
Located on both sides of the lumbar spine and in the iliac fossa, it is composed of the psoas major and iliacus muscles. When proximally fixed, it makes the thighs flex and rotate outward at the hip joint. When far fixed, both sides of the iliopsoas muscle contraction at the same time so that the pelvis tilted forward, the spine forward flexion, such as sit-ups; one side contraction so that the spine ipsilateral flexion. In running, jumping and hurdle running, and other sports, the strength and speed of the contraction of the iliopsoas muscle is extremely important for the rapid forward swing of the thigh and high lift. Hanging leg lifts, positive kick, weighted high lift leg running, sit-ups, supine leg lifts and other exercises can develop the strength of the iliopsoas muscle. Back swing leg, kneeling support backward and other exercises can develop the extension of the iliopsoas muscle.
2.Latissimus dorsi muscle
Located in the upper front of the thigh. When near fixation, it participates in the flexion, abduction and internal rotation of the thigh at the hip joint. When far fixed, both sides of the broad fascia tensor contract at the same time to help the pelvis tilt forward. Supine leg clipping. Exercises such as weighted squat can develop the strength of the broad fascia tensor muscle; exercises such as posterior leg press and kneeling backward can develop the extension of the broad fascia tensor muscle.
3.Gluteus maximus
Located in the lateral pelvis, under the skin of the buttocks, is the most thick and powerful muscles in the human body. Near fixed, so that the thigh at the hip joint extension, rotation outside. When far fixed, one side of the contraction makes the pelvis rotate to the opposite side, such as the turning action; both sides of the contraction makes the pelvis tilt back, such as the jumping action of the standing long jump. During normal walking, the gluteus maximus hardly participates in the work, but plays a greater role in climbing and slope running. Back kick, prone back leg, weighted leg flexion and extension, back pedal running, running ramp, standing long jump and other exercises can develop the strength of the gluteus maximus; positive leg press, seated forward bending and other exercises can develop the extension of the gluteus maximus.
4, gluteus medius and gluteus minimus
The gluteus medius is located above the lateral hip, mostly covered by the gluteus maximus, and the gluteus minimus is located in the deep layer of the gluteus medius. When near fixation, it makes the thigh abducted at the hip joint. In addition, the anterior portion of both muscles causes the thigh to flex and rotate inward; the posterior portion of both muscles causes the thigh to extend and rotate outward. In distal fixation, the contraction of one side makes the pelvis tilt to the same side, such as the lateral body flexion action; the contraction of the anterior part of both sides makes the pelvis tilt forward; the contraction of the posterior part of both sides makes the pelvis tilt backward. Side kick, weighted side leg swing and other exercises can develop the strength of the gluteus medius and gluteus minimus; side leg press and other exercises can develop the extension of the gluteus medius and gluteus minimus.
5.Pear-shaped muscle
Located in the small pelvis, below the gluteus medius. Near fixed, so that the thigh abduction and rotation outside. When far fixed, one side contracts to rotate the pelvis to the opposite side; both sides contract at the same time to make the pelvis tilt back. Exercises such as side kick and shuttlecock can develop the strength of the pear-shaped muscle; exercises such as side leg press can develop the extension of the pear-shaped muscle.
6.Suture muscle
Located in front of the thigh and the inner subcutaneous, is the longest muscle in the human body. Near fixation, so that the thigh at the hip joint flexion, rotation outside, so that the calf at the knee joint flexion, rotation inside. In distal fixation, bilateral contraction causes the pelvis to tilt forward. Exercises such as weighted deep squat, supine leg cut, shuttlecock and hanging leg lift can develop the strength of the sutural muscles; exercises such as posterior press, longitudinal split (rear leg) and lunge squat (backward) can develop the extension of the sutural muscles.
7.Rectus femoris
Located under the skin in front of the thigh, it is part of the quadriceps. When proximally fixed, it makes the thigh flex at the hip joint. When the distal fixation, make the thigh in the knee joint extension, maintain the body upright posture. Longitudinal jumping and touching high, weighted deep squat, standing long jump, multi-level jump, hanging leg lifts and other exercises can develop the strength of the rectus femoris muscle; push-ups reverse arch extension, kneeling back to and other exercises can develop the extension of the rectus femoris muscle.
8.Thin femoral muscle
Located in the superficial layer of the medial thigh. Near fixation, so that the thigh at the hip joint inward, so that the lower leg at the knee joint flexion, rotation inside. When far fixed, bilateral contraction makes the pelvis tilt forward. Straight leg pulling rubber band internal contraction, martial arts of the ligament, resistance leg clamping and other exercises can develop the strength of the thin femoral muscle; horizontal leg splitting, lateral leg press and other exercises can develop the extension of the thin femoral muscle.
9.Pubicus muscle
Located in the upper inner thigh (iliopsoas muscle medial). When proximally fixed, it makes the thighs flex and retract at the hip joint. When distally fixed, the pelvis tilts forward when contracted bilaterally. Straight leg pull rubber band inward, resistance inward leg exercises can develop the strength of the pubococcygeus muscle; side control leg, lateral retreat and other exercises can develop the extension of the pubococcygeus muscle.
10.Long retractor muscle
Located on the medial side of the pubococcygeus muscle. When near fixation, it makes the thighs flex and retract at the hip joint. When distal fixation, bilateral contraction makes the pelvis tilt forward. Straight leg pulling rubber band inward, resistance inward leg, martial arts of the ligament and other exercises can develop the strength of the long adductor muscle; horizontal splitting leg, sitting leg press and other exercises can develop the extension of the long adductor muscle.
11.Short adductor muscle
Located in the deep side of the pubococcygeus muscle and the long adductor muscle. When it is near fixed, it makes the thighs flex at the hip joint and retract internally. When distal fixation, bilateral contraction makes the pelvis tilt forward. Straight leg pulling rubber band inward, resistance inward leg exercises can develop the strength of the short adductor muscle; side control leg, side pressure leg exercises can develop the extension of the short adductor muscle.
12.Large adductor muscle
Located in the deep layer of the short adductor muscle, it is the largest adductor muscle. When it is near fixed, it makes the thighs extend at the hip joint, internal and external rotation. When distal fixation, bilateral contraction makes the pelvis tilt back. Exercises such as back kick and resistance internal swing can develop the strength of the large adductor muscle; exercises such as horizontal split leg and plank press can develop the extension of the large adductor muscle.
13.Biceps femoris (long head)
Located at the back of the thigh, the long head starts at the sciatic tuberosity and ends at the head of the fibula. When proximally fixed, the long head allows the thigh to extend at the hip joint and the calf to flex and rotate out at the knee joint. In distal fixation, bilateral contraction causes the pelvis to tilt posteriorly. Exercises such as back swing and back kick run develop the strength of the biceps femoris; exercises such as positive leg press and longitudinal leg split (front leg) develop the extension of the biceps femoris.