Hips | CrossFit South Bay



lower back pain

Increase Mobility

Your hips support the weight of your body in both static and dynamic postures. The hip is a ball and socket of joint that consists of the thigh and pelvis. Hips require a significant amount of mobility, so there are many ligaments that support the main bones. Hip pain can be caused by many factors such as sporting activities, straining movements and many other functional activities.

Understanding Hip Function

When exercising, your hips support your body during movements. Similar to the shoulder, the hip is meant to be very mobile. This means that it also requires support from the surrounding muscles and ligaments to maintain correct alignment of the joint. The femur connects to the pelvis at the acetabulum, making up the hip joint. The acetabulum is lined with a tissue called the labrum, which helps to support the hip joint as it moves and supports our body weight.

Major muscles and functions of the hip:

  • Flexion: rectus femoris, iliopsoas, tensor fasciae latae and adductor longus
  • Extension: gluteus maximus, hamstrings and adductor magnus
  • Abduction: tensor fasciae latae, gluteus medius and gluteus minimus
  • Adduction: adductors (magnus, longus, brevis) and gracilis
  • Internal Rotation: piriformis, tensor fasciae latae, gluteus medius and minimus
  • External Rotation: piriformis, gluteus maximus, medius and minimus

Groups of muscles:

  • Quadriceps: rectus femoris, vastus lateralis, vastus medialis, vastus intermedius
  • Hamstrings: semitendinosus, semimembranosus, biceps femoris
  • Gluteals: gluteus maximus, medius and minimus


Created by: Missy Albrecht DPT, CSCS, FMS