Hip & Pelvis Muscles
The hip and pelvis muscles work on the hip joint mainly, as well as stabilising the pelvis and
sacroiliac joints.
They can be divided into the groin muscles, the glute (buttock) muscles, the hamstrings and the
hip flexors.
For more information on these muscles, click on the picture to view origins, insertions, action and
nerve supplies.
Iliopsoas
Deep hip and trunk flexor
more
Gluteus medius
A hip abductor which stabilises the hip
more
Biceps femoris
A hamstring muscle which extends the hip
more
Adductor brevis
A short groin muscle which adducts the hip
more
Gluteus minimus
The smallest glluteus muscle
more
Semitendinosus
A hamstring muscles which extends the hip
more
Sartorius
A hip flexor, abductor and external rotator
more
Adductor longus
A short groin muscle (despite it's name!)
more
Gluteus maximus
The largest glute muscle
more
Gracilis
A long groin muscle which adducts the hip
more
Rectus femoris
A quad muscle which flexes the hip
more
Adductor magnus
A long groin muscle which adducts the hip
more
Piriformis
A deep buttock muscle
more
Pectineus
A short groin muscle which adducts the hip
more
Semimembranosus
A hamstring muscle which extends the hip
more
Tensor fascia latae
A hip abductor which attaches to the IT band
more
Movements of the Hip Joint

Hip flexion - moving the thigh forwards.

Hip extension - moving the thigh backwards.

Hip adduction - moving the thigh across the body.

Hip abduction - moving the thigh out to the side.

Hip internal rotation - twisting the thigh inwards.

Hip external rotation - twisting the thigh outwards.
Iliopsoas
Iliopsoas is sometimes classified as two muscles, Iliacus and Psoas major, with
Iliacus arising from the Ilium and Psoas from the vertebrae.
Origin

Inner surface of the Ilium.

Base of the sacrum.

Sides of the bodies of T12-L5.
Insertion

Lesser trochanter of the femur.
Actions

Flexion of the hip

Lateral rotation of the hip.

Flexes torso when the legs are fixed (e.g. laying to sitting).
Innervation

Femoral nerve and branches of the lumbar plexus.
Daily uses

Climbing a step.
Example stretches

Hip flexor stretch.
Example strengthening exercises

Isometric hip flexion.

Standing hip flexion with a resistance band.
Related injuries

Iliopsoas inflammation.

Hip flexor strain.
Related muscles

Rectus femoris.
Gluteus Minimus
This is the smallest of the three gluteal muscles and sits underneath the gluteus
medius.
Origin

Outer surface of the ilium, below the origin of Gluteus medius.
Insertion

Greater trochanter of the femur.
Actions

Hip abduction

Internal rotation of the hip.
Innervation

Superior gluteal nerve.
Daily uses

Getting out of a car.
Example strengthening exercises

Standing abduction using a resistance band.
Example stretches

Outer hip stretch.

Gluteal stretch.
Related muscles

Gluteus maximus.

Gluteus medius.
Gluteus Maximus
Gluteus Maximus is the largest and most superficial of the three gluteal muscles
which forms the rounded shape of the buttocks.
Origin

Posterior crest of the ilium.

Posterior surface of the sacrum.
Insertion

Gluteal tuberosity of the femur Iliotibial band (ITB).
Actions

Hip extension.

External rotation of the hip.
Innervation

Inferior gluteal nerve.
Daily uses

Extension phase of walking upstairs.
Example strengthening exercises

Hip extension using a resistance band.
Example stretches

Gluteus maximus stretch.
Related injuries

Myofascial pain in the buttock muscles.
Related muscles

Gluteus medius.

Gluteus minimus.
Piriformis
The Piriformis muscle is an important muscle. The sciatic nerve passes
underneath this muscle on its route down to the posterior thigh. In some
individuals the nerve can actually pass right through the muscle. This can lead to
sciatica symptoms due to a condition known as piriformis syndrome
Origin

Anterior surface of the lateral sacrum.
Insertion

Greater trochanter of the femur.
Actions

External rotation of the hip.

Hip abduction.
Innervation

Branch of the sacral plexus.
Daily uses

Taking the first leg out of the car.
Example strengthening exercises

Lateral hip rotation with band.
Example stretches

Piriformis stretch.
Related injuries

Piriformis syndrome.
Related muscles

Gluteus minimus.

Gluteus medius.
Gluteus Medius
Gluteus Medius is an important muscle in controlling the level of the hips.
Weaknesses in gluteus medius often result in a trendelenburg sign, an abnormal
gait cycle where the hip of the swinging leg drops down, rather than raises up.
This results in increased degrees of knee flexion in order to clear the ground.
Origin

Outer surface of the ilium, just below the crest.
Insertion

Greater trochanter of the femur.
Actions

Hip abduction.

Posterior fibres externally rotate the hip.

Anterior fibres internally rotate the hip.
Innervation

Superior gluteal nerve.
Daily uses

Stepping sideways out of the bath.
Example strengthening exercises

Standing abduction using a resistance band.
Example stretches

Outer hip stretch.

Gluteal stretch.
Related injuries

Myofascial pain in the buttock muscles.
Related muscles

Gluteus maximus.

Gluteus minimus.
Semitendinosus
When running the hamstrings act eccentrically to slow down the knee extension
motion. Hamstring strains are common in individuals with chronically tight
hamstrings or who do not warm-up thoroughly.
Origin

Ischial tuberosity.
Insertion

Upper medial surface of the tibia.
Actions

Hip extension.

Knee flexion.

Internal rotation of the hip when the knee is flexed.
Innervation

Tibial part of the sciatic nerve.
Daily uses

Bending the knee to step over something.
Example strengthening exercises

Knee curl with resistance band.

Nordic curl.
Example stretches

Sitting hamstring stretch.

Standing hamstring stretch.
Related injuries

Hamstring strains.

Hamstring tendinitis.
Related muscles

Semimembranosus.

Biceps femoris.
Gracilis
Gracilis is another muscle which works in conjunction with the groin muscles, or
adductors.
Origin

Lower pubic body, near the pubic symphesis.
Insertion

Upper medial surface of the tibia (pes anserine insertion).
Actions

Adducts hip.

Flexes knee.

Internally rotates the hip when the knee is flexed.
Innervation

Obturator nerve.
Daily uses

Sitting with the knees pressed together.
Example strengthening exercises

Hip adduction using a resistance band.
Example stretches

Long adductor stretch.
Related injuries

Groin strain.
Related muscles

Adductor magnus

Adductor brevis.
Pectineus
Pectineus is positioned between the Iliopsoas and Adductor Longus muscles and
is part of the short adductor group with adductors brevis and longus.
Origin

Upper front of the pubic bone.
Insertion

Upper medial shaft of the femur, inferior to the lesser trochanter.
Actions

Hip adduction.

Hip flexion.

Medial hip rotation.
Innervation

Femoral nerve.
Daily uses

Kicking a football.
Example strengthening exercises

Isometric groin contraction

Hip adduction using a resistance band.
Example stretches

Short adductor stretch.
Related injuries

Groin strain.
Related muscles

Adductor brevis.

Adductor longus.
Biceps Femoris
Biceps Femoris is one of the three muscles which form the hamstring group
forming the back of the thigh. The muscle is often described as having a long
head (the attachment from the ischium) and a short head (attached to the femur).
Origin

Tuberosity of the ischium.

Lower 1/2 of the linea aspera of the femur.

Lateral supracondylar ridge.
Insertion

Lateral condyle of the tibia.

Head of the fibula.
Actions

Hip extension.

Knee flexion.

Lateral rotation of the hip when the knee is flexed.
Innervation

Tibial part of the sciatic nerve.
Daily uses

Bending the knee to step over something.
Example strengthening exercises

Knee curl with band.

Squat.
Example stretches

Standing hamstring stretch.

Sitting hamstring stretch.
Related injuries

Hamstring strain.
Related muscles

Semimembranosus.

Semitendinosus.
Sartorius
The Sartorius is a two joint muscle and so is weak when the knee is flexed and
the hip is flexed at the same time. It works better during single movements.
Origin

Area between the ASIS (Anterior Superior Iliac Spine) and AIIS (Anterior Inferior Iliac
Spine).
Insertion

Anterior part of the medial condyle of the tibia.
Actions

Flexion of the hip.

Flexion of the knee.

External rotation of the hip as it flexes the hip and knee.

Abducts the hip.
Innervation

Femoral nerve.
Daily uses

Sitting in a cross-legged position.
Example strengthening exercises

Standing hip flexion using resistance band.

Isometric hip flexion.
Example stretches

Hip flexor stretch.

Laying quadricep stretch.

Standing quadricep stretch.
Related muscles

Rectus femoris.

Gracilis.
Rectus Femoris
The Rectus Femoris muscle is part of the Quadriceps muscle group. It is the only
muscle of the group which crosses the hip joint and is a powerful knee extensor
when the hip is extended, but is weak when the hip is flexed.
Origin

Anterior Inferior Iliac Spine (AIIS).
Insertion

Top of the patella and the patella tendon to the tibial tuberosity.
Actions

Flexion of the hip.

Extension of the knee.
Innervation

Femoral nerve.
Daily uses

Kicking a football.
Example strengthening exercises

Standing hip flexion using resistance band.

Sitting hip flexion - isometric.
Example stretches

Hip flexor stretch.

Laying quadricep stretch.

Standing quadricep stretch.
Related injuries

Quad strain contusion.

Rectus femoris tendon rupture.
Related muscles

Vastus medialis.

Vastus lateralis.

Vastus intermedius.
Semimembranosus
Semimembranosus is the most medial of the three hamstring muscles.
Chronically tight hamstrings are often a contributary factor to lower back pain and
knee pain.
Origin

Ischial tuberosity.
Insertion

Posterior part of the medial condyle of the tibia.
Actions

Hip extension.

Knee flexion.

Internal rotation of the hip when the knee is flexed.
Innervation

Tibial part of the sciatic nerve.
Daily uses

Bending the knee to step over something.
Example strengthening exercises

Knee curl with resistance band.

Nordic curl eccentric exercise
Example stretches

Sitting hamstring stretch.

Standing hamstring stretch.
Related injuries

Hamstring strains.

Hamstring tendinitis.
Related muscles

Semitendinosus.

Biceps femoris.
Adductor Brevis
Adductor Brevis is the smallest and shortest (hence the name brevis, meaning
short in latin) of the three short adductor muscles. Groin strains are common
injuries to the adductor muscles, which occur without a thorough warm-up or in
individuals with chronically tight or weak adductor muscles.
Origin

Inferior ramus of the pubic bone Insertion.

Upper part of the linea aspera of the femur.
Actions

Hip adduction.

Hip flexion.
Innervation

Obturator nerve.
Daily uses

Bringing your second leg into the car.
Example Strengthening Exercises

Isometric hip adduction

Hip adduction using a resistance band.
Example Stretches

Short adductor stretch.
Related injuries

Groin strain.
Related muscles

Adductor longus.

Adductor magnus.

Pectineus

Gracilis.
Adductor Longus
Adductor Longus is the middle of the three short adductor muscles. Groin strains
are common injuries to the adductor muscles, which occur without a thorough
warm-up or in individuals with chronically tight or weak adductor muscles.
Origin

Superior pubic ramus, just below the crest.
Insertion

Middle third of the linea aspera of the femur.
Actions

Hip adduction.

Hip flexion.
Innervation

Obturator nerve.
Daily uses

Bringing your second leg into the car.
Example Strengthening Exercises

Hip adduction using a resistance band.
Example Stretches

Long adductor stretch.
Related injuries

Groin strain.
Related muscles

Adductor brevis.

Adductor magnus.

Pectineus

Gracilis.
Adductor Magnus
Adductor Magnus is the largest groin muscle and is one of the two long adductor
muscles (gracilis is the other). It is usually decribed as having two parts,
hamstring and adductor parts.
Origin

Adductor head: Inferior ramus of pubis and ischial ramus.

Hamstring head: Ischial tuberosity.
Insertion

Adductor head: Gluteal tuberosity, linea aspera and proximal supracondylar line.

Hamstring head: Adductor tubercle of the femur.
Actions

Adductor head: Adducts, flexes and medially rotates hip.

Hamstring head: Extends hip.
Innervation

Adductor head: Obturator nerve.

Hamstring head: Sciatic nerve.
Daily uses

Bringing your second leg into the car.
Example strengthening exercises

Hip adduction using a resistance band.
Example stretches

Long adductor stretch.
Related injuries

Groin strain.
Related muscles

Adductor longus.

Adductor brevis
Tensor Fascia Latae
The Tensor Fasciae Latae (TFL) is a small muscle which attaches inferiorly to the
long thick strip of fascia, known as the iliotibial band (ITB).
Origin

Anterior Iliac crest and ilium.
Insertion

Lateral condyle of the tibia via the Iliotibial band.
Actions

Flexion of the hip.

Hip abduction.
Innervation

Superior gluteal nerve.
Daily uses

Keeping one foot in front of the other when walking.
Example strengthening exercise

Standing hip abduction using a resistance band.
Example stretches

Outer hip stretch.

Standing outer hip stretch.
Related injuries

Iliotibial band friction syndrome (runners knee).
Related muscles

Gluteus medius.

Gluteus minimus.