Hip Muscles Drill

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Reference Data (First Aid)

Abductors: Gluteus medius, gluteus minimus

Adductors: Adductor magnus, adductor longus, adductor brevis

Extensors: Gluteus maximus, semitendinosus, semimembranosus, long head of biceps femoris

Flexors: Iliopsoas (iliacus and psoas), rectus femoris, tensor fascia lata, pectineus, sartorius

Internal rotation: Gluteus medius, gluteus minimus, tensor fascia latae

External rotation: Iliopsoas, gluteus maximus, piriformis, obturator internus, obturator externus

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Mnemonics and Tips

• The "Glute" Split: Medius/Minimus = Abduction + Internal Rotation. Maximus = Extension + External Rotation.
• The Hamstrings: Extension at hip, flexion at knee. Includes semitendinosus, semimembranosus, biceps femoris long head.
• Flexor mnemonic: "SIPS" — Sartorius, Iliopsoas, Pectineus, Straight head of rectus femoris (plus TFL).
• Rotation: Internal = Medius/Minimus/TFL. Most others = External.

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Diagrams (Click to Zoom)