1. Hip Flexors and Hip Extensors

2. Hip Flexors Muscles that flex the femur at the acetabulofemoral joint
Psoas Major
Iliacus
Rectus Femoris
Sartorius
Pectineus
Tensor Fascia Latae

3. Iliopsoas Muscle Group
They are the strongest hip flexors and consists of psoas major and iliacus.
They act on the lumbar spine and femur.
FYI: psoas major is the filet mignon of a cow

4. Psoas Major Psoas means low back and major means large Origin:
Vertebral bodies of T12-L5 and transverse process of L1-L5
Insertion:
Lesser Trochanter of Femur
Action:
Hip Flexion
Trunk Flexion
Anterior Tilt of Pelvis
Lateral Rotation of Hip (very weak)

5. Psoas Major Integrated Function:
Assists in eccentric deceleration of hip extension
Assists in eccentric deceleration of femoral medial rotation at heel strike (gait)
Assists in dynamic stabilization of the lumbo-pelvic-hip complex during functional movements

6. Psoas Major Tightness
Can cause increased lumbar extension and hip flexion, causing the pelvis to tip anteriorly
Avoid straight leg sit-ups-flex the hip and knee joints and perform a crunch to 30 degrees of spinal flexion so psoas will not be engaged
Perform the following exercises to correct the imbalance:
Supine Posterior Pelvic Tilt
Supine Bridge
Stretch Hip Flexors
Stretch Trunk Extensors
Strengthen Gluteus Maximus and Hamstrings (hip extensors)

7. Iliacus Iliacus refers to the ilium of the pelvis Origin:
Iliac Fossa of Pelvis
Insertion:
Lesser Trochanter of Femur
Action:
Hip Flexion
Anterior Tilt of Pelvis
Lateral Rotation of Hip

8. Iliacus Integrated Function:
Assists in eccentric deceleration of hip extension
Assists in eccentric deceleration of femoral medial rotation at heel strike (gait)
Assists in dynamic stabilization of the lumbo-pelvic-hip complex during functional movements

9. Rectus Femoris of the Quadriceps
Rectus means straight and femoris refers to
the thigh.
Origin:
Anterior Inferior Iliac Spine of Pelvis
Insertion:
Tibial Tuberosity of Tibia by patellar tendon
Action:
Knee Extension
Flexion of the Thigh
Anterior Tilt of Pelvis

10. Integrated Function: Rectus Femoris
Assists in eccentric deceleration of hip extension and knee flexion during functional movement

11. Sartorius Sartorius means tailor Origin:
Anterior Superior Iliac Spine of Pelvis
Insertion:
Proximal Tibia (medial to tibial tuberosity)
Action:
Hip Flexion
Hip Abduction
Lateral Rotation of Hip
Anterior Tilt of Pelvis
Knee Flexion

12. Sartorius Integrated Function:
Assists in eccentric deceleration of hip extension, adduction, medial rotation
Assists in eccentric deceleration of knee extension
Assists in dynamic stabilization of the acetabulofemoral and tibiofemoral joint

13. Pectineus
Pectineus means comb because this muscle has a comb like appearance
Origin:
Pubis
Insertion:
Posterior Surface of Femur (inferior to the lesser trochanter of femur)
Action:
Hip Flexion
Hip Adduction
Anterior Tilt of Pelvis

14. Integrated Function: Pectineus
Assists in eccentric deceleration of abduction of the femur
Assists in dynamic stabilization of the lumbo-pelvic-hip complex

15. Tensor Fascia Latae
The name tells us that this muscle “tenses” the fascia that lies over the muscles of the thigh
Origin:
Anterior Superior Iliac Spine and Anterior Part of Iliac Crest
Insertion:
Iliotibial Band which attaches to the Lateral Condyle of Tibia

16. Tensor Fascia Latae Action: Flexion of Femur Abduction of Femur
Medial Rotation of Femur
Anterior Tilt of Pelvis
Integrated Function:
Assists in eccentric deceleration of hip extension
Assists in eccentric deceleration of hip adduction
Assists in eccentric deceleration of lateral rotation of the hip
Assists in dynamic stabilization of the lumbo-pelvic-hip complex and tibiofemoral joint

17. P I R T S: Hip Flexor Mnemonic Pectineus Iliopsoas Rectus Femoris
Psoas Major and Iliacus
Rectus Femoris
Tensor Fascia Latae
Sartorius

18. Hip Flexor Exercises
Many people excessively train the hip flexors thinking that they're training the abdominals
Sit-ups, leg raises, "flutter kicks," and hanging leg raises are all primarily hip flexor exercises
Most people tend to have tight hip flexors, which can compromise the structural dynamics of the lumbar spine
Short hip flexors are also associated with low back pain.

19. Straight-Leg Raise and Hanging Leg Raise
When hanging in that position, your latissimus dorsi isometrically contracts, so when the rectus abdominis contracts and the legs move anteriorly, there is a pulling by the lats on the lumbar spine.
This causes stress on the lumbar spine
Straight-Leg Raise:
Trunk hyperextension may injure the lumbar spine

20. The Sit-Up
The sit-up imposes a large compression load on the spine, regardless of the leg being bent or straight
Sit-ups should not be performed at all by most people
Ouch!

21. Hip Flexor Exercises Standing Hip Flexion Machine
Standing Hip Flexion with Tubing
SB or TRX Jackknife
(hip flexion)
Walking
Running
Biking
Elliptical Machine

22. Hip Flexor Standing Stretch

23. Kneeling Hip Flexor Stretch

24. Hip Flexor Stretch Using A Bench or Stretching Table
To perform this stretch lie on the edge of a table, flex the knee and hip towards the chest, allowing the opposite leg to hang down

25. Hip Extensors
Muscles that extend the femur at the acetabulofemoral joint
Gluteus Maximus
Hamstrings

26. Gluteus Maximus Largest muscle in the human body
Superficial muscle responsible for the roundness of the buttock region

27. Gluteus Maximus Origin:
Posterior Sacrum, Posterior Iliac Crest, and Superior Gluteal Line of Ilium
Insertion
Gluteal Tuberosity of Femur and Iliotibial Band

28. Gluteus Maximus Action Hip Extension Lateral Rotation of Hip
Posterior Tilt of Pelvis
Largest extensor and lateral rotator of the hip
Primarily contracts during forceful extension or lateral rotation
Running, jumping or climbing stairs
Integrated Function:
Eccentric deceleration of hip flexion and medial hip rotation
Assists in dynamic stabilization of the sacroiliac joint and lateral knee via the iliotibial band

29. Hamstrings Semimembranosus Semitendinosus Biceps Femoris (Long Head)
(Short Head)

30. Semimembranosus Origin Ischial tuberosity Insertion
Posterior surface of medial condyle of the tibia
Action
Extension of hip
Flexion of knee
Posterior tilt of Pelvis

31. Semitendinosus Origin Ischial Tuberosity of Pelvis Insertion
Anterior and medial surface of the shaft of the tibia just below the condoyle
Action
Extension of hip
Flexion of knee
Posterior tilt of Pelvis

32. Biceps Femoris (Long Head)
Origin
Ischial Tuberosity of Pelvis
Insertion
Head of the Fibula (lateral)
Action
Extension of Hip
Flexion of knee
Posterior tilt of Pelvis

33. Biceps Femoris (Short Head)
Origin
Linea Aspera of Femur (on the central shaft of femur)
Insertion
Head of the Fibula (lateral)
Action
Flexion of Knee

34. Hamstrings Integrated Function:
Assists in eccentric deceleration of hip flexion and knee extension
Assists in dynamic stabilization of the lumbo-pelvic hip complex during functional movements
Assists in dynamic stabilization of the tibio-femoral joint

35. Hip Extensor Exercises
Deadlift
Single-leg, DB, BB
Squat
BW, SB, DB, BB Back Squat, BB Front Squat, BOSU, Disk, Single-leg, MB, Free Motion
Lunge
BW forward/reverse, DB, BB, SB, BOSU, Disk, MB, Free Motion
Step-Up
BW, DB, BB, MB
Hamstring Curls
Prone leg curl, SB, Standing Free Motion
Stair Climbing
Running

36. DB Deadlift Joint Actions: Primary Muscles Strengthened: Hip Extension
Knee Extension
Plantarflexion
Trunk Extension
Primary Muscles Strengthened:
Gluteus Maximus
Hamstrings
Quadriceps
Gastrocnemius and Soleus (Calves)
Erector Spinae

37. Performing the DB Deadlift
Stand tall, retract scapulas and draw in navel towards spine while squeezing the glutes
Important that the hip, knee and toes are tracking in line
Activate the core-watch for compensation in your client
Keep arms staight at all times

38. Performing the DB Deadlift
Lower the weights down as deep as neutral spine angles can be maintained.
Ensure no compensations of the knee ankle or hip 
Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back. 

39. BB Deadlift

40. BB Back Squat and BB Front Squat
Joint Actions:
Hip Extension
Knee Extension
Plantarflexion
Trunk Extension
Primary Muscles Strengthened:
Gluteus Maximus
Hamstrings
Quadriceps
Gastrocnemius and Soleus
(calves)
Erector Spinae

41. BB Back Squat and BB Front Squat

42. BB Back Squat Common Mistakes:
Heels rise up off the ground causing excessive knee flexion (knees over toes)
Hyperextending/Hyperflexing the spine
Allowing the knees to abduct or adduct during the movement
Forward Lean
BB Front Squats decrease spinal load (torque, compression, and flexion) and improve back posture
BB Front Squats are safer than the BB Back Squat

43. Leg Press Machine Common Mistakes:
The potential danger in this exercise is seen when you bring the knees in close to the chest on the eccentric phase. This rounds the lumbar spine and increases the pressure on the spinal discs. The high compressive forces can cause the discs to herniate (rupture)
Knees over toes
Shifting of hips or allowing glutes to rise
Heels off platform
Knees adduct or abduct

44. Lunge Joint Actions: Hip Extension, Knee Extension, Plantarflexion
Primary Muscles Strengthened:
Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius and Soleus
Common Mistakes:
Leaning forward
Knees contacting floor
Pushing off of toes
Rear leg rotates
Increase in lumbar curve

45. Step-Up
The step should be high enough to create a 90 degree angle at the knee joint when the foot is on the step
Keep the spine neutral
Variations include DB’s, BB and MB
Make sure leg on step is doing most of the work

46. Additional Exercises
SB Leg Curl
Single-Leg SB Leg Curl

47. Knee Flexion with Tubing
Additional Exercises
Seated Chair Scoot
Knee Flexion with Tubing
Prone
Standing
Manual Knee Flexion
Using your hands as resistance

48. Hip Extensor Stretches