|
|
Major
Muscles That Act On The Hip Joint
MUSCLE |
ORIGIN |
INSERTION |
PRIMARY FUNCTION(S) |
Iliacus |
Inner surface of the ilium and
base of sacrum |
Lesser trochanter of femur |
Flexion and lateral rotation |
Psoas major and minor |
Transverse processes of all
five lumbar vertebrae |
Lesser trochanter of femur |
Flexion and lateral rotation |
Rectus femoris |
Anterior-inferior spine of
ilium |
Superior aspect of patella and
patellar tendon |
Flexion |
Semitendinosus |
Ischial tuberosity |
Proximal anterior-medial
aspect of tibia |
Extension |
Semimembranosus |
Ischial tuberosity |
Posterior aspect of medial
tibial condyle |
Extension |
EXERCISES
|
- Squats
- Squats are the
single best bodybuilding movement.
- Extremely good
for the lower body, especially the quadriceps,
buttocks, lower
back,
and hamstrings. Squats are also highly anabolic
because they intensely stress the entire
cardiovascular system. They improve your
metabolism.
- Get under the
bar placing the middle across your shoulders
with your head in front of the bar.
- Hold the bar
near the plates to balance it.
- After
straightening and lifting the weight off the
rack, step back a foot or two.
- With your feet
slightly wider than shoulder length and your
toes angled outward, tense your back to keep
your torso straight.
- Let your eyes
focus on one spot about head level so that you
keep your head up as you do your reps.
- Keep your torso
as straight as possible.
- Slowly bend
your legs and lower your body so that your knees
travel forward over your toes.
- A full squat
position is reached when your upper legs are
parallel with the floor.
- Without
bouncing, slowly push up to starting position.
- Remember to
keep your head up and your torso as straight as
possible. Don't let your upper body lean forward
or you will strain your lower back.
- To help with
balance, you can put a 2 X 4 inch board under
your heels. For comfort, many bodybuilders use a
pad around the bar. Also, to reinforce your
lower back and prevent injuries to the abs or
back, some bodybuilders wear a tightly clenched
lifting belt.
|
|
- Deadlifts
- This is one of
the best exercises for building terrific back
muscles and all-over body power.
- Stress is
directly placed on the spinal erectors,
buttocks, quadriceps, forearm flexors, and
trapezius muscles. Secodary groups stressed are
the back and hamstrings.
- Load up a
barbell with heavy weight lying on the gym
floor.
- Take a
shoulder-width grip on the bar and with toes
pointing straight ahead and shins touching the
bar, set your feet shoulder width apart.
- Keeping your
arms straight, flatten your back and dip your
hips to correctly assume the pulling position
where your shoulders are above the level of your
hips and your hips are above the level of your
knees.
- Straighten your
legs and extend your torso to lift the barbell
from the floor to your upper thighs.
- You should be
standing erect with the bar across your upper
thighs and your arms extended down at your
sides.
- Slowly reverse
the movement along the same arc and return the
barbell to the floor.
- You should wear
a lifting belt with heavy weight. You can
reinforce your grip on the bar with lifting
straps. You can also reverse your grip on the
bar (holding one palm inward and one palm
outward). Or you can use a heavy pair of
dumbbells.
- You can also do
this with stiff legs... but be sure not to use
really heavy weight.
|
|
- Leg Curls
- This movement
isolates the hamstrings completely.
- Lie facedown on
the pads with your knees at the edge of the pad
and your heels curled under the round pad.
- With your legs
extended, grasp the edges of the bench or the
handles and use your hamstring strength to
slowly flex your legs.
- Move your feet
in a semicircular arc forward and upward as far
as possible.
- Keep your torso
pressed against the bench. Don't lift your hips.
- Avoid partial
leg curls.
- To intensify
the workout, you can do the lifts with one leg
at a time.
- There is also a
standing variation of this exercise.
|
[second
page] [back]
|
|