The Pelvis & Hip
The pelvic girdle is the line between the trunk and lower extremities. This region assists with motion, stability, and shock absorption, and helps distribute body weight evenly to the lower extremities. The muscles on the front of the thigh flex the hip, the outside muscles abduct, the back thigh muscles extend, and the inside adduct. Most muscles also perform inward or outward rotation.
Rectus femoris, Sartorius, Iliopsoas (anterior hip flexors)
Function
- Rectus femoris: Hip flexion
- Sartorius: flexes, laterally rotates, and abducts hip
- Longest muscle, help turns out our leg to flex it
- Iliopsoas: hip flexor (covered prior)
Postures used in class
- Leg lifts, Corkscrews, Warrior Poses (sartorius), V-Ups, Boat pose, Squats, Full/Half roll ups (Iliopsoas)
Stretches used in class
- Quad stretch (sartorius), Runner’s lunge, Crescent lunge, Any hip opener
Cues / “True40 Truths”
- “Part of your hip flexor muscle group is called the rectus femoris, and is a powerful running muscle.”
- “Tight hip flexors lead to anterior pelvic tilt, make sure to engage the abdominals to work the core and not the hip flexors.”
- “Straight legs are more challenging since they engage the hips more, soften or bend knees for modification.”
- “The Psoas helps align the body.”
- “A stronger Psoas helps to counteract sway back and improve posture.”
- “Sitting all day makes our Psoas shorten and weaken, so these stretches are so important to balance the body.”
