Flashcards in Hamstrings and Glutes Deck (26):
What is the longest muscle in the body?
What is the largest muscle in the body?
The gluteus maximus
What do the hamstrings do?
Extend the hip and flex the knee
Name the hamstrings. Are they one or two joint muscles?
Semimembranosus, biceps femoris, and semitendinosus. They are all two joint muscles that extend across the hip and the knee.
Where do the hamstrings originate and insert?
Semimembranosus and semitendinosus: ischium (bottom of pelvis) to tibia
Biceps femoris: ischium (bottom of pelvis) to fibula
Which exercises strengthen hamstrings? (4)
Thigh, seat, back dancing, tuck
Which exercises stretch the hamstrings?
SATB, thigh stretch, RB, strap stretch
What's another name for a two joint muscle?
Who needs to use a stall bar or strap during RB?
People with short hamstrings
Why is hamstrings tendonitis common?
Young girls push too hard to stretch when in dance or cheerleading
What does the gluteus medius do?
1. Abducts, flexes, and extends the hip (like the deltoid)
2. Acts as a stabilizer by holding the hips level when one leg is lifted
Where does the gluteus medius originate and insert?
Ilium to femor (hip to thigh)
Which exercises strengthen the gluteus medius? (4)
Pretzel, arabesque, seat work leg to the side, back dancing
Which exercises stretch the gluteus medius?
Butterfly stretch, figure four stretch
What is the function of the gluteus maximus?
Extends the hip, rotates the hip medially and laterally, and moves the leg inward and outward
Where does the gluteus maximus originate and insert?
Sacrum and ilium to femor and tibia
Which exercises strengthen the gluteus maximus (6)
Tuck, heel lifts, thigh, seat, curl, back dancing
Which exercises stretch the gluteus maximus? (5)
SATB, thigh stretch, seat stretch, butterfly stretch, strap stretch
Which tendon runs through the gluteus maximus and which other muscle shares this tendon with the gluteus maximus?
The ilio-tibial band, IT band, also runs through the tensor fasciae latae (TFL)
Is the gluteus maximus a one or two joint muscle?
Two joint - hip and knee
Why is it important to keep your knee farther back than your hip when you perform seat work?
Because of the proximity of the gluteus maximus and TFL, if your knee is too far forward of your hip you're working your TFL (a hip flexor) and not your glutes.
What does the tensor fasciae latae do?
Abducts, flexes, and medially rotates hip
Where does the tensor fasciae latae insert and originate?
Ilium to the IT band (doesn't insert on a bone)
Which exercises strengthen the TFL?
Flat back, running
Which exercises stretch the TFL?
SATB, strap stretch, butterfly stretch