Hip
Tendons
- Adductor longus tendon
The tendon that anchors the adductor longus, an inner-thigh muscle, to the front of the pubic bone. How it is built, how and in whom groin injuries happen, what studies report after a tear, and what it connects to.
- Gluteal tendons
The tendons of the gluteus medius and minimus at the outer hip. Where they attach, what they do in walking, how they become painful or tear, how long that can last, and what loads them.
- Proximal hamstring tendon
The tendons that anchor the hamstring muscles to the sitting bone. How they are built and loaded, how they wear or pull away from the bone, what studies found afterwards, and what they work with.
Cartilage & fascia
- Hip labrum
The rim of fibrocartilage around the edge of the hip socket. What it is made of, how it seals the joint, where and in whom it tears, how often scans show tears in hips without pain, and what studies found about healing.
Muscles
- Deep hip rotators
Six small muscles under the gluteus maximus that turn the thigh outward. Where they attach, how their job changes as the hip bends, how they strain, and how they sit around the sciatic nerve.
- Gluteus maximus
The largest of the buttock muscles. What it moves at the hip, how it shrinks with disuse and is smaller alongside some conditions, how it grows with training, and what it works with.
- Gluteus medius
The fan-shaped buttock muscle that moves the thigh out to the side and holds the pelvis level in walking. Where it sits, how it weakens or shrinks, how it responds to training, and what it works with.
- Gluteus minimus
The smallest and deepest buttock muscle. How its two parts steady the hip, how it shrinks and fills with fat, what happens to its tendon, and how it responds to training.
- Hip flexors
The muscles that bend the hip, led by the deep iliopsoas. Where they run, what they do in walking, running and lifting, where they strain, how training changes them, and what they work with.
- Tensor fasciae latae
A small muscle at the upper outer front of the thigh that ends in the iliotibial band. Where it attaches, what it does at the hip, what studies of its size and activity found, and what it works with.
Bones
- Pelvis
The ring of bone at the base of the spine that carries the upper body's weight to the legs. How it is built, how it fractures in teenagers, athletes and older adults, how bone responds to load, and what attaches to it.
Joints
- Hip joint
The ball-and-socket joint between the thigh bone and the hip bone. How it moves, what holds it together, the forces it carries, how it wears or dislocates, and what crosses it.
Exercises
- Copenhagen adductor plank
A side-lying hold or lift with the top leg resting on a support, which works the inner thigh muscles. What studies measured it loading, how the lever changes the work, and what training changed.
- Deadlift
A lift driven by the muscles that straighten the hip, knee and back. What the studies measured it loading, from the back and thigh muscles to the lower spine, and what is known about how the body adapts.
- Glute bridge hold
Lying on the back and holding the pelvis up off the floor. What studies measured it working, from the buttock and back of the thigh to the back and abdominal muscles, and how variations shift the work.
- Good morning
A barbell exercise that bends the body forward at the hips with the bar across the upper back. What small studies measured it loading with straighter and more bent knees, and what models estimate for the lower spine.
- Hip thrust
A bridging lift with the upper back on a bench and a barbell across the hips. What studies measured it loading, how it compares with the squat and deadlift, and what changed with training.
- Kettlebell swing
A hip-driven swing of a kettlebell between the legs and up to the chest or overhead. What small studies measured it loading, how style and bell weight change it, and what swing-only training trials found.
- Lunge
The forward, reverse and walking lunge. What studies measured them loading at the hip and knee, how step length, trunk lean and added weight shift the work, and what training studies found.
- Power clean
A barbell lift pulled fast from low down to the shoulders. What studies measured it loading, which loads gave the most power, how training with it changed people, and what weightlifting injury studies report.
- Side-lying hip abduction
An exercise that moves the thigh out to the side while lying on one side. What studies measured it working, from the gluteus medius and minimus to the muscles that share the work, and how the clamshell compares.
- Single-leg Romanian deadlift
A hip hinge done standing on one leg. What the studies measured it working, from the buttock and hamstring muscles to the small muscles that keep the body balanced.
- Split squat
A squat with the feet fixed in a stride, often with the rear foot raised on a bench. What studies measured at the hip, knee and thigh muscles, how each leg shares the work, and what short training trials found.
Stretches
- Adductor stretch
A stretch that moves the thigh out to the side to lengthen the inner thigh muscles. Which adductors studies found it lengthens, how much range one session added, and what studies of flexibility and groin injury found.
- Figure-4 stretch
A hip stretch with one ankle crossed over the opposite knee or thigh, aimed at the piriformis and the other deep rotators. What studies measured in this position and in other piriformis stretch positions.
- Hip flexor stretch
A half-kneeling stretch that moves the pelvis forward so the back hip extends. What studies measured in the hip flexors, the pelvis and the lower back, and what changed in walking, running and performance tests.
Nerves
- Sciatic nerve
The body's largest nerve, running from the lower back down the back of the thigh. Where it runs, what it supplies, how it slides, where it gets trapped or injured, and what studies report about recovery.
Conditions
- Athletic groin pain
Groin pain in people who play sport, often long-standing. How expert agreements name and sort it, who it affects, and what trials of exercise and surgery found.
- Femoroacetabular impingement
Early contact between the thigh bone and the hip socket that comes with symptoms. How consensus groups define it, how common it and its bone shapes are, and what trials of surgery and exercise programmes found.
- Hip flexor strain
An overstretched or torn muscle at the front of the hip. How studies label it, which muscles are injured, who it affects, how long it kept athletes out, and how little has been compared in trials.
- Piriformis syndrome
A disputed label for buttock and leg pain blamed on the piriformis muscle pressing on the sciatic nerve. How reviews define it, why they disagree, and what studies of injections, stretching and surgery found.
Exercises that load this area
Filed under another area, but connected to an entry here.
- Back extension
An exercise that lifts the upper body from a face-down position, on a Roman chair, a bench or a table. What studies measured it loading, how set-up shifts the work, and what training changed.
- Back squat
A barbell squat. What the studies measured it loading, how bar position, stance and depth shift the work, and how muscles changed with training.
- Bird dog
A hold on hands and knees with one arm and the opposite leg lifted. What studies measured it loading in the back, buttock and abdominal muscles, and what training trials found.
- Box jump
A jump up and forward onto a box. What the few box jump studies measured at take-off and landing, what jumps from the ground show about the muscles and tendons, and what injury surveys reported.
- Burpee
A bodyweight move from standing to a squat, a plank and back up, often with a push-up and a jump. What studies measured of its demand, what burpee training trials found, and how thin the evidence on its muscles is.
- Drop landing
Stepping off a platform and landing, as in drop landings and drop jumps. What studies measured it loading, from the thigh muscles to the knee and ankle ligaments, and what landing tests have and have not predicted.
- Farmer's carry
Walking while holding a heavy weight in each hand. What the studies measured it loading, from the back and trunk muscles to the hips and spine, and how carrying in one hand compares.
- Mountain climber
A bodyweight exercise used in interval circuits and some fitness tests. The muscle measurements nearest to it come from related knee-drive moves, and the training trials tested circuits that included it. What those studies did and found.
- Nordic hamstring curl
A partner exercise that works the hamstrings as they lengthen. What it loads, how the muscles changed with training, how studies varied and dosed it, and what injury trials found, including a reanalysis that disagreed.
- Running
Steady distance running. Which muscles studies found doing the work, what models estimate it loads from the foot to the knee, and what reviews found on foot strike, shoes, training load, progression and injury.
- Side plank
A held position that works the side of the trunk and the hip. What studies measured it loading, from the obliques and quadratus lumborum to the gluteal muscles, and what is known about training those muscles.
- Single-leg squat
A squat on one leg. What studies measured it loading, from the buttock muscles to the kneecap joint and the ACL, and what it showed when used as a test of how the knee moves.
- Sprinting
Running as fast as possible. How a sprint unfolds, which muscles studies found doing the work, what sprint programmes changed, and what studies of sprint exposure and hamstring injury found.
- Step-up
Stepping up onto a box or bench, one leg at a time. What studies measured it loading, how step height and added weight change the work, and what training with it changed.
- Wall sit
A squat position held still, also studied as the wall squat. What studies measured it working, from thigh and buttock muscles to a knee ligament, and how blood pressure studies progressed it by knee angle, holds and sessions.