Medical News Today: Hip external rotation: Stretches, exercises, and more

a woman doing a pigeon pose as part of her hip external rotation routine Share on Pinterest
Regular exercise can keep the hip external rotators strong and flexible.

There are 21 different muscles that cross the hip joint. Each of these muscles plays a role in the movement or stability of the hip.

Some of the most important hip muscles include:

The gluteal muscles

The gluteal muscles comprise the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae.

The gluteus maximus, which is a large muscle in the buttocks, is the most powerful external rotator muscle of the hip.

The iliopsoas muscle

Two individual muscles called the psoas major and the iliacus form the iliopsoas muscle. These muscles are separate in the abdomen, but they join together in the thigh.

The psoas major is in the lower lumbar region. It passes through the pelvis and extends to the thighbone, or femur. This muscle assists with the external rotation of the hip.

Its sister muscle is the psoas minor, although this is only present in 60–65% of people.

The lateral rotator muscles

This group includes the following muscles:

  • obturator internus and obturator externus
  • piriformis
  • quadratus femoris
  • gemellus inferior and gemellus superior

The adductor muscles

The following muscles make up the adductor group:

  • adductor brevis
  • adductor longus
  • adductor magnus
  • pectineus
  • gracilis

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