anatomy

Anatomy and exercises for thighs and buttocks

Edited by Andrea De Lucchi

Similarly to the definition of shoulder girdle, we could define the pelvic girdle as that functional complex made up of bones, joints and muscles, which allows reciprocal mobility between the pelvis and the root of attack of the lower limbs, but also between the pelvis and the vertebral column. However, it is important to point out that, unlike the scapular belt, the pelvic girdle is characterized by an evident stability and by a poorer mobility. The muscles directly affected by training in the gym are the extensors, the flexors, the abductors, the adductors of the coxo-femoral joint and the extensors and flexors of the knee joint.

Among the muscle groups that are part of the coxo-femoral joint we have:

1. Ileo psoas

2. Buttocks

3. Tensor of the fascia lata

4. Adductor group

Also on the knee joint:

1. Quadriceps

2. Hamstring

3. Semimembranosus

4. Semitendinosus

Descriptive and functional anatomy:

The buttocks, due to their anatomical characteristics, are divided into three parts:

1. the large buttock

2. the gluteus medius

3. the small buttock

Distinct not only for their size but also for their arrangement in different layers. In fact: the gluteus maximus is placed more superficially, the small gluteus more deeply and the gluteus middle between the first two. The origin is found on the external surface of the iliac wing and the insertion at the level of the proximal third of the femur, externally, on the great trochanter.

They realize the extension, the abduction and the external rotation of the thigh, while the small gluteus alone also has an intrarotatory component. They help stabilize the hip joint.

The tensor of the fascia lata originates from the anterior superior iliac spine and is inserted laterally on the proximal third of the femur. Its contraction mainly achieves the abduction of the thigh.

The group of adductors is made up of five muscles:

1. Comb

2. Long lead

3. Short lead

4. Great adductor

5. Gracile

They all have their origin between pubis and ischia and are inserted in different points on the inner and posterior aspect of the femur, except the gracilis which, being biarticular, is inserted on the proximal third of the tibia, internally. They perform adduction of the thigh, and the frail supports the flexion of the knee.

The quadriceps muscle is part of the anterior loggia of the thigh, it is formed by four heads, of which three are mono-articular and one is biarticular. The rectus femoris (biarticular) originates on the pelvis from the inferior anterior iliac spine. The vast medial (monoarticular) originates on the femur, in correspondence of the small trochanter. The broad lateral (monoarticular) originates on the femur, in correspondence with the great trochanter. Finally the vast intermediate (monoarticular) originates on the femur between the origin of the first two.

Insertion is common through the patellar tendon by fitting into the tibia at the anterior tibial aisle. The contraction of the quadriceps realizes the extension of the knee, while the rectus femoris alone participates in the flexion of the hip. This muscle has great importance in the active stabilization of the knee joint, especially the broad medial which reaches the patella with its fibers.

The biceps femoris consists of two heads, one of which is the long, biarticular head. The latter originates from the ischium, while the head is short from the posterior surface of the femur. Their common insertion is on the head of the fibula. Performs knee flexion, while the long head alone is interested in hip extension. Helps with active stabilization of the knee.

The Semimembranosus and the semitendinosus originate as the long head of the biceps femoris on the ischium, at the level of the ischial tuberosity, and are inserted, with the gracile and the sartorius, on the inner part of the tibia constituting, with the exception of the semimebranosus, the paw of goose. They are all part of the posterior loggia of the thigh and, being biarticular, they realize both the flexion of the leg on the thigh and the extension of the thigh on the pelvis. They contribute to ensuring stability in the coxo-femoral and knee joints.

Exercises for buttocks, abductors and adductors:

single joint:

Gluteos machine

Abductor machine

Adductor machine

Polyercoline extensions

Polyercoline abductions

Polyercoline adducts

Free body variants:

Quadrupedia buttocks

Buttocks on iperestension bench

Abductions on the ground

Ground supply

Exercises for quadriceps and hamstrings:

polyarticular:

Squat with barbell

variants:

Multy power squats

Dumbbell squats

Frontal squat

Sissy squat

single joint:

Leg extension

Leg curl

variants:

Unilateral leg extension

Unilateral leg curl

Standing leg curl