Chapter 3 - Major Muscles that Act at the Hip

Question 1

Iliopsoas: lliacus and psoas manor and minor
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 1

1 - flexion + external rotation
2 - straight leg situps, running with knees lifted up high, leg raises, hanging knee raises

Question 2

Rectus Femoris
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 2

1 - Flexion
2 - Running, Leg Press, Squat, Jumping rope

Question 3

Gluteus Maximus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 3

1 - Extension and external rotation, superior fibers, abduction
2 - cycling, plyometrics, jumping rope, squats, stair climbing machine

Question 4

Biceps Femoris
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 4

1 - Extension, abduction, and slight external rotation
2 - cycling, hamstring curls with knees in external rotation

Question 5

Semitendinosus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 5

1 - Extension, abduction, and slight internal rotation
2 - Same as bicep femoris

Question 6

Semimembranosus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 6

1 - Extension, adduction, and slight internal rotation
2 - Same as Bicep Femoris (cycling, hamstring curls with knees in external rotation)

Question 7

Gluteus Medius + Minimus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 7

1 - All Fibers: Abduction

Anterior Fibers: Internal Rotation

Posterior Fibers: External Rotation

2 - Side lying leg raises, walking and running

Question 8

Adductor Magnus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 8

1 - Adduction
2 - Side lying bottom leg raises, resisted adduction

Question 9

Adductor Brevis + Longus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 9

1 - Adduction
2 - Same as Adductor Magnus (Side lying bottom leg raises, resisted adduction)

Question 10

Tensor Fasciae Latae
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 10

1 - Flexion, abduction, and internal rotation
2 - Hanging knee raises, side lying leg raises, running

Question 11

Sartorius
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 11

1 - Flexion and external rotation of the hip; flexion of the knee
2 - knee lift with hip external rotation, wide stance onto bench

Question 12

Pectineus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 12

1 - Flexion, adduction and external rotation
2- Hanging knee raises, side lying bottom leg raises, resisted external rotation of the thigh

Question 13

Gracilis
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 13

1 - adduction
2 - side lying bottom leg raises, resisted adduction

Question 14

Six Deep External (Lateral) rotators
(Piriformis, Obturator Intemus, Obturator Extemus, Superior Gemellus, Inferior Gemellus, and Quadratus Femoris)

1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 14

1 - External rotation
2 - resisted external rotation of the thigh