{"id":23791,"date":"2024-09-08T17:49:09","date_gmt":"2024-09-08T17:49:09","guid":{"rendered":"https:\/\/bodyflyfitness.com\/website_31847406\/lessons\/muscular-focus-iv-muscles-of-the-pelvic-girdle-and-lower-limbs\/"},"modified":"2024-09-08T17:49:09","modified_gmt":"2024-09-08T17:49:09","slug":"muscular-focus-iv-muscles-of-the-pelvic-girdle-and-lower-limbs","status":"publish","type":"mpcs-lesson","link":"https:\/\/bodyflyfitness.com\/website_31847406\/courses\/trainer-certification-course\/lessons\/muscular-focus-iv-muscles-of-the-pelvic-girdle-and-lower-limbs\/","title":{"rendered":"Muscular Focus IV: Muscles of the Pelvic Girdle and Lower Limbs"},"content":{"rendered":"\n

A powerful lower body is essential to a strong and balanced physical foundation<\/em>.<\/p>\n\n\n\n

Appendicular Muscles of the Pelvic Girdle and Lower Limbs<\/h2>\n\n\n\n

The appendicular muscles of the lower body position and stabilize the\u00a0pelvic girdle, which serves as a foundation for the lower limbs. Comparatively, there is much more movement at the pectoral girdle than at the pelvic girdle. There is very little movement of the pelvic girdle because of its connection with the sacrum at the base of the axial skeleton. The pelvic girdle has less range of motion because it was designed to stabilize and support the body.<\/p>\n\n\n\n

Muscles of the Thigh<\/h2>\n\n\n\n

What would happen if the pelvic girdle, which attaches the lower limbs to the torso, were capable of the same range of motion as the pectoral girdle? For one thing, walking would expend more energy if the heads of the femurs were not secured in the acetabula of the pelvis. The body\u2019s center of gravity is in the area of the pelvis. If the center of gravity were not to remain fixed, standing up would be difficult as well. Therefore, what the leg muscles lack in range of motion and versatility, they make up for in size and power, facilitating the body\u2019s stabilization, posture, and movement.<\/p>\n\n\n\n

Gluteal Region Muscles That Move the Femur<\/h2>\n\n\n\n

Most muscles that insert on the femur (the thigh bone) and move it, originate on the pelvic girdle. The\u00a0psoas major\u00a0and\u00a0iliacus\u00a0make up the\u00a0iliopsoas group. Some of the largest and most powerful muscles in the body are the gluteal muscles or\u00a0gluteal group. The\u00a0gluteus maximus\u00a0is the largest; deep to the gluteus maximus is the\u00a0gluteus medius, and deep to the gluteus medius is the\u00a0gluteus minimus, the smallest of the trio (Figure 1\u00a0and\u00a0Figure 2).<\/p>\n\n\n

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\"\"\/<\/figure>\n<\/div>\n\n\n

Figure 1. Hip and Thigh Muscles<\/strong><\/p>\n\n\n\n

The large and powerful muscles of the hip that move the femur generally originate on the pelvic girdle and insert into the femur. The muscles that move the lower leg typically originate in the femur and insert into the bones of the knee joint. The anterior muscles of the femur extend the lower leg but also aid in flexing the thigh. The posterior muscles of the femur flex the lower leg but also aid in extending the thigh. A combination of gluteal and thigh muscles also adduct, abduct, and rotate the thigh and lower leg.<\/p>\n\n\n

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\"\"\/<\/figure>\n<\/div>\n\n\n

Figure 2. Gluteal Region Muscles That Move the Femur<\/strong><\/p>\n\n\n\n

The\u00a0tensor fascia latae\u00a0is a thick, squarish muscle in the superior aspect of the lateral thigh. It acts as a synergist of the gluteus medius and iliopsoas in flexing and abducting the thigh. It also helps stabilize the lateral aspect of the knee by pulling on the\u00a0iliotibial tract\u00a0(band), making it taut. Deep to the gluteus maximus, the\u00a0piriformis,\u00a0obturator internus,\u00a0obturator externus,\u00a0superior gemellus,\u00a0inferior gemellus, and\u00a0quadratus femoris\u00a0laterally rotate the femur at the hip.<\/p>\n\n\n\n

The\u00a0adductor longus,\u00a0adductor brevis, and\u00a0adductor magnus\u00a0can both medially and laterally rotate the thigh depending on the placement of the foot. The adductor longus flexes the thigh, whereas the adductor magnus extends it. The\u00a0pectineus\u00a0adducts and flexes the femur at the hip as well. The pectineus is located in the\u00a0femoral triangle, which is formed at the junction between the hip and the leg and also includes the femoral nerve, the femoral artery, the femoral vein, and the deep inguinal lymph nodes.<\/p>\n\n\n\n

Thigh Muscles That Move the Femur, Tibia & Fibula<\/h2>\n\n\n\n

Deep fascia in the thigh separates it into medial, anterior, and posterior compartments (see\u00a0Figure 1\u00a0and\u00a0Figure 3). The muscles in the\u00a0medial compartment of the thigh\u00a0are responsible for adducting the femur at the hip. Along with the adductor longus, adductor brevis, adductor magnus, and pectineus, the strap-like\u00a0gracilis\u00a0adducts the thigh in addition to flexing the leg at the knee.<\/p>\n\n\n

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Figure 3. Thigh Muscles That Move the Femur, Tibia, and Fibula<\/strong><\/p>\n\n\n\n

The muscles of the\u00a0anterior compartment of the thigh\u00a0flex the thigh and extend the leg. This compartment contains the\u00a0quadriceps femoris group, which comprises four muscles that extend and stabilize the knee. The\u00a0rectus femoris\u00a0is on the anterior aspect of the thigh, the\u00a0vastus lateralis\u00a0is on the lateral aspect of the thigh, the\u00a0vastus medialis\u00a0is on the medial aspect of the thigh, and the\u00a0vastus intermedius\u00a0is between the vastus lateralis and vastus medialis and deep to the rectus femoris. The tendon common to all four is the\u00a0quadriceps tendon\u00a0(patellar tendon), which inserts into the patella and continues below it as the\u00a0patellar ligament. The patellar ligament attaches to the tibial tuberosity. In addition to the quadriceps femoris, the\u00a0sartorius\u00a0is a band-like muscle that extends from the anterior superior iliac spine to the medial side of the proximal tibia. This versatile muscle flexes the leg at the knee and flexes, abducts, and laterally rotates the leg at the hip. This muscle allows us to sit cross-legged.<\/p>\n\n\n\n

The\u00a0posterior compartment of the thigh\u00a0includes muscles that flex the leg and extend the thigh. The three long muscles on the back of the knee are the\u00a0hamstring group, which flexes the knee. These are the\u00a0biceps femoris,\u00a0semitendinosus, and\u00a0semimembranosus. The tendons of these muscles form the\u00a0popliteal fossa, the diamond-shaped space at the back of the knee.<\/p>\n\n\n\n

Muscles that Move the Feet & Toes<\/h2>\n\n\n\n

Similar to the thigh muscles, the muscles of the leg are divided by deep fascia into compartments, although the leg has three: anterior, lateral, and posterior (Figure 4\u00a0and\u00a0Figure 5).<\/p>\n\n\n

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Figure 4. Muscles of the Lower Leg<\/strong><\/p>\n\n\n\n

The muscles of the anterior compartment of the lower leg are generally responsible for dorsiflexion, and the muscles of the posterior compartment of the lower leg are generally responsible for plantar flexion. The lateral and medial muscles in both compartments invert, revert and rotate the foot.<\/p>\n\n\n

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Figure 5. Muscles That Move the Feet and Toes<\/strong><\/p>\n\n\n\n

The muscles in the\u00a0anterior compartment of the leg: the\u00a0tibialis anterior, a long and thick muscle on the lateral surface of the tibia, the\u00a0extensor hallucis longus, deep under it, and the\u00a0extensor digitorum longus, lateral to it, all contribute to raising the front of the foot when they contract. The\u00a0fibularis tertius, a small muscle that originates on the anterior surface of the fibula, is associated with the extensor digitorum longus and sometimes fused to it, but is not present in all people. Thick bands of connective tissue called the\u00a0superior extensor retinaculum\u00a0(transverse ligament of the ankle) and the\u00a0inferior extensor retinaculum, hold the tendons of these muscles in place during dorsiflexion.<\/p>\n\n\n\n

The\u00a0lateral compartment of the leg\u00a0includes two muscles: the\u00a0fibularis longus(peroneus longus) and the\u00a0fibularis brevis\u00a0(peroneus brevis). The superficial muscles in the\u00a0posterior compartment of the leg\u00a0all insert into the\u00a0calcaneal tendon\u00a0(Achilles tendon), a strong tendon that inserts into the calcaneal bone of the ankle. The muscles in this compartment are large and strong and keep humans upright. The most superficial and visible muscle of the calf is the\u00a0gastrocnemius. Deep to the gastrocnemius is the wide, flat\u00a0soleus. The\u00a0plantaris\u00a0runs obliquely between the two; some people may have two of these muscles, whereas no plantaris is observed in about seven percent of other cadaver dissections. The plantaris tendon is a desirable substitute for the fascia lata in hernia repair, tendon transplants, and repair of ligaments. There are four deep muscles in the posterior compartment of the leg as well: the\u00a0popliteus,\u00a0flexor digitorum longus,\u00a0flexor hallucis longus, and\u00a0tibialis posterior.<\/p>\n\n\n\n

The foot also has intrinsic muscles, which originate and insert within it (similar to the intrinsic muscles of the hand). These muscles primarily provide support for the foot and its arch and contribute to the movements of the toes (Figure 6\u00a0and\u00a0Figure 7). The principal support for the longitudinal arch of the foot is a deep fascia called\u00a0plantar aponeurosis, which runs from the calcaneus bone to the toes (inflammation of this tissue is the cause of \u201cplantar fasciitis,\u201d which can affect runners. The intrinsic muscles of the foot consist of two groups. The\u00a0dorsal group\u00a0includes only one muscle, the\u00a0extensor digitorum brevis. The second group is the\u00a0plantar group, which consists of four layers, starting with the most superficial.<\/p>\n\n\n

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\"\"\/<\/figure>\n<\/div>\n\n\n

Figure 6. Intrinsic Muscles of the Foot.<\/strong><\/p>\n\n\n\n

The muscles along the dorsal side of the foot (a) generally extend the toes while the muscles of the plantar side of the foot (b, c, d) generally flex the toes. The plantar muscles exist in three layers, providing the foot the strength to counterbalance the weight of the body. In this diagram, these three layers are shown from a plantar view beginning with the bottom-most layer just under the plantar skin of the foot (b) and ending with the top-most layer (d) located just inferior to the foot and toe bones.<\/p>\n\n\n

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\"\"\/<\/figure>\n<\/div>\n\n\n

Figure 7. Intrinsic Muscles in the Foot<\/strong><\/p>\n\n\n\n

REVIEW<\/h2>\n\n\n\n

The pelvic girdle attaches the legs to the axial skeleton. The hip joint is where the pelvic girdle and the leg come together. The hip is joined to the pelvic girdle by many muscles. In the gluteal region, the psoas major and iliacus form the iliopsoas. The large and strong gluteus maximus, gluteus medius, and gluteus minimus extend and abduct the femur. Along with the gluteus maximus, the tensor fascia lata muscle forms the iliotibial tract. The lateral rotators of the femur at the hip are the piriformis, obturator internus, obturator externus, superior gemellus, inferior gemellus, and quadratus femoris. On the medial part of the thigh, the adductor longus, adductor brevis, and adductor magnus adduct the thigh and medially rotate it. The pectineus muscle adducts and flexes the femur at the hip.<\/p>\n\n\n\n

The thigh muscles that move the femur, tibia, and fibula are divided into medial, anterior, and posterior compartments. The medial compartment includes the adductors, pectineus, and the gracilis. The anterior compartment comprises the quadriceps femoris, quadriceps tendon, patellar ligament, and the sartorius. The quadriceps femoris is made of four muscles: the rectus femoris, the vastus lateralis, the vastus medius, and the vastus intermedius, which together extend the knee. The posterior compartment of the thigh includes the hamstrings: the biceps femoris, semitendinosus, and semimembranosus, which all flex the knee.<\/p>\n\n\n\n

The muscles of the leg that move the foot and toes are divided into anterior, lateral, superficial- and deep-posterior compartments. The anterior compartment includes the tibialis anterior, the extensor hallucis longus, the extensor digitorum longus, and the fibularis (peroneus) tertius. The lateral compartment houses the fibularis (peroneus) longus and the fibularis (peroneus) brevis. The superficial posterior compartment has the gastrocnemius, soleus, and plantaris; and the deep posterior compartment has the popliteus, tibialis posterior, flexor digitorum longus, and flexor hallucis longus.
<\/p>\n\n\n\n

GLOSSARY<\/h2>\n\n\n\n

adductor brevis<\/strong><\/p>\n\n\n\n

muscle that adducts and medially rotates the thigh<\/p>\n\n\n\n

adductor longus<\/strong><\/p>\n\n\n\n

muscle that adducts, medially rotates, and flexes the thigh<\/p>\n\n\n\n

adductor magnus<\/strong><\/p>\n\n\n\n

muscle with an anterior fascicle that adducts, medially rotates, and flexes the thigh and a posterior fascicle that assists in thigh extension<\/p>\n\n\n\n

anterior compartment of the leg<\/strong><\/p>\n\n\n\n

the region that includes muscles that dorsiflex the foot<\/p>\n\n\n\n

anterior compartment of the thigh<\/strong><\/p>\n\n\n\n

region that includes muscles that flex the thigh and extend the leg<\/p>\n\n\n\n

biceps femoris<\/strong><\/p>\n\n\n\n

hamstring muscle<\/p>\n\n\n\n

calcaneal tendon<\/strong><\/p>\n\n\n\n

(also, Achilles tendon) strong tendon that inserts into the calcaneal bone of the ankle<\/p>\n\n\n\n

dorsal group<\/strong><\/p>\n\n\n\n

region that includes the extensor digitorum brevis<\/p>\n\n\n\n

extensor digitorum brevis<\/strong><\/p>\n\n\n\n

the muscle that extends the toes<\/p>\n\n\n\n

extensor digitorum longus<\/strong><\/p>\n\n\n\n

muscle that is lateral to the tibialis anterior<\/p>\n\n\n\n

extensor hallucis longus<\/strong><\/p>\n\n\n\n

muscle that is partly deep to the tibialis anterior and extensor digitorum longus<\/p>\n\n\n\n

femoral triangle<\/strong><\/p>\n\n\n\n

region formed at the junction between the hip and the leg and includes the pectineus, femoral nerve, femoral artery, femoral vein, and deep inguinal lymph nodes<\/p>\n\n\n\n

fibularis brevis<\/strong><\/p>\n\n\n\n

(also, peroneus brevis) the muscle that plantar flexes the foot at the ankle and everts it at the intertarsal joints<\/p>\n\n\n\n

fibularis longus<\/strong><\/p>\n\n\n\n

(also, peroneus longus) the muscle that plantar flexes the foot at the ankle and everts it at the intertarsal joints<\/p>\n\n\n\n

fibularis tertius<\/strong><\/p>\n\n\n\n

small muscle that is associated with the extensor digitorum longus<\/p>\n\n\n\n

flexor digitorum longus<\/strong><\/p>\n\n\n\n

the muscle that flexes the four small toes<\/p>\n\n\n\n

flexor hallucis longus<\/strong><\/p>\n\n\n\n

muscle that flexes the big toe<\/p>\n\n\n\n

gastrocnemius<\/strong><\/p>\n\n\n\n

most superficial muscle of the calf<\/p>\n\n\n\n

gluteal group<\/strong><\/p>\n\n\n\n

muscle group that extends, flexes, rotates, adducts, and abducts the femur<\/p>\n\n\n\n

gluteus maximus<\/strong><\/p>\n\n\n\n

largest of the gluteus muscles that extend the femur<\/p>\n\n\n\n

gluteus medius<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus that abducts the femur at the hip<\/p>\n\n\n\n

gluteus minimus<\/strong><\/p>\n\n\n\n

smallest of the gluteal muscles and deep to the gluteus medius<\/p>\n\n\n\n

gracilis<\/strong><\/p>\n\n\n\n

muscle that adducts the thigh and flexes the leg at the knee<\/p>\n\n\n\n

hamstring group<\/strong><\/p>\n\n\n\n

three long muscles on the back of the leg<\/p>\n\n\n\n

iliacus<\/strong><\/p>\n\n\n\n

muscle that, along with the psoas major, makes up the iliopsoas<\/p>\n\n\n\n

iliopsoas group<\/strong><\/p>\n\n\n\n

muscle group consisting of the iliacus and psoas major muscles, which flexes the thigh at the hip, rotates it laterally, and flexes the trunk of the body onto the hip<\/p>\n\n\n\n

iliotibial tract<\/strong><\/p>\n\n\n\n

muscle that inserts onto the tibia; made up of the gluteus maximus and connective tissues of the tensor fasciae latae<\/p>\n\n\n\n

inferior extensor retinaculum<\/strong><\/p>\n\n\n\n

cruciate ligament of the ankle<\/p>\n\n\n\n

inferior gemellus<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus on the lateral surface of the thigh that laterally rotates the femur at the hip<\/p>\n\n\n\n

lateral compartment of the leg<\/strong><\/p>\n\n\n\n

region that includes the fibularis (peroneus) longus and the fibularis (peroneus) brevis and their associated blood vessels and nerves<\/p>\n\n\n\n

medial compartment of the thigh<\/strong><\/p>\n\n\n\n

a region that includes the adductor longus, adductor brevis, adductor magnus, pectineus, gracilis, and their associated blood vessels and nerves<\/p>\n\n\n\n

obturator externus<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus on the lateral surface of the thigh that laterally rotates the femur at the hip<\/p>\n\n\n\n

obturator internus<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus on the lateral surface of the thigh that laterally rotates the femur at the hip<\/p>\n\n\n\n

patellar ligament<\/strong><\/p>\n\n\n\n

extension of the quadriceps tendon below the patella<\/p>\n\n\n\n

pectineus<\/strong><\/p>\n\n\n\n

muscle that abducts and flexes the femur at the hip<\/p>\n\n\n\n

pelvic girdle<\/strong><\/p>\n\n\n\n

hips, a foundation for the lower limb<\/p>\n\n\n\n

piriformis<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus on the lateral surface of the thigh that laterally rotates the femur at the hip<\/p>\n\n\n\n

plantar aponeurosis<\/strong><\/p>\n\n\n\n

muscle that supports the longitudinal arch of the foot<\/p>\n\n\n\n

plantar group<\/strong><\/p>\n\n\n\n

four-layered group of intrinsic foot muscles<\/p>\n\n\n\n

plantaris<\/strong><\/p>\n\n\n\n

muscle that runs obliquely between the gastrocnemius and the soleus<\/p>\n\n\n\n

popliteal fossa<\/strong><\/p>\n\n\n\n

diamond-shaped space at the back of the knee<\/p>\n\n\n\n

popliteus<\/strong><\/p>\n\n\n\n

muscle that flexes the leg at the knee and creates the floor of the popliteal fossa<\/p>\n\n\n\n

posterior compartment of the leg<\/strong><\/p>\n\n\n\n

region that includes the superficial gastrocnemius, soleus, and plantaris, and the deep popliteus, flexor digitorum longus, flexor hallucis longus, and tibialis posterior<\/p>\n\n\n\n

posterior compartment of the thigh<\/strong><\/p>\n\n\n\n

region that includes muscles that flex the leg and extend the thigh<\/p>\n\n\n\n

psoas major<\/strong><\/p>\n\n\n\n

muscle that, along with the iliacus, makes up the iliopsoas<\/p>\n\n\n\n

quadratus femoris<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus on the lateral surface of the thigh that laterally rotates the femur at the hip<\/p>\n\n\n\n

quadriceps femoris group<\/strong><\/p>\n\n\n\n

four muscles, that extend and stabilize the knee<\/p>\n\n\n\n

quadriceps tendon<\/strong><\/p>\n\n\n\n

(also, patellar tendon) tendon common to all four quadriceps muscles inserts into the patella<\/p>\n\n\n\n

rectus femoris<\/strong><\/p>\n\n\n\n

quadricep muscle on the anterior aspect of the thigh<\/p>\n\n\n\n

sartorius<\/strong><\/p>\n\n\n\n

band-like muscle that flexes, abducts, and laterally rotates the leg at the hip<\/p>\n\n\n\n

semimembranosus<\/strong><\/p>\n\n\n\n

hamstring muscle<\/p>\n\n\n\n

semitendinosus<\/strong><\/p>\n\n\n\n

hamstring muscle<\/p>\n\n\n\n

soleus<\/strong><\/p>\n\n\n\n

wide, flat muscle deep to the gastrocnemius<\/p>\n\n\n\n

superior extensor retinaculum<\/strong><\/p>\n\n\n\n

transverse ligament of the ankle<\/p>\n\n\n\n

superior gemellus<\/strong><\/p>\n\n\n\n

muscle deep to the gluteus maximus on the lateral surface of the thigh that laterally rotates the femur at the hip<\/p>\n\n\n\n

tensor fascia lata<\/strong><\/p>\n\n\n\n

muscle that flexes and abducts the thigh<\/p>\n\n\n\n

tibialis anterior<\/strong><\/p>\n\n\n\n

muscle located on the lateral surface of the tibia<\/p>\n\n\n\n

tibialis posterior<\/strong><\/p>\n\n\n\n

the muscle that plantar flexes and inverts the foot<\/p>\n\n\n\n

vastus intermedius<\/strong><\/p>\n\n\n\n

quadricep muscle that is between the vastus lateralis and vastus medialis and is deep to the rectus femoris<\/p>\n\n\n\n

vastus lateralis<\/strong><\/p>\n\n\n\n

quadricep muscle on the lateral aspect of the thigh<\/p>\n\n\n\n

vastus medialis<\/strong><\/p>\n\n\n\n

quadricep muscle on the medial aspect of the thigh<\/p>\n\n\n\n


BodyFly Lower Body Exercises<\/h2>\n\n\n\n

Your lower body can benefit from performing a variety of cable exercises that target your glutes, quads, and hamstrings. To train the glutes, try these two lower-body cable exercises.\u00a0<\/p>\n\n\n\n