Table of Contents:
How to release a compressed hip and stretch the deep 6 at the same time
Video taken from the channel: Jory Serota
How to target the “deep 6”
Video taken from the channel: tempus te
Proper clamshell exercise for the piriformis and deep six hip rotators
Video taken from the channel: MSK Neurology
Deep six lateral rotator partner stretch
Video taken from the channel: SmallvilleCK
Hip Muscles Lateral Rotator Group & Gluteus Muscles
Video taken from the channel: Animated Anatomy
The Deep Six Muscles Self Myofascial Release
Video taken from the channel: Brian Abelson
Large hip muscles
Video taken from the channel: Sam Webster
They all attach to the inside of the greater trochanter which is the bulb at the top of your thigh bone that goes into the hip socket. They fan out to different locations around the low pelvis. The deep six hip muscles are, from top of the fan to bottom: Piriformis. Gemellus superior.
The deep six muscles are the: piriformis, obturator internus, obturator externus, quadratus femoris, gemellus superior, and gemellus inferior. The deep six muscles are small muscles that connect the top the thigh bone to the inside of the hip socket. The hip is a ball and socket joint.
Hip rotation is controlled by these small muscles.The deep six lateral rotators are a group of muscles that move the hip. Individually they are small, but together they are quite powerful. We covered one of the deep six lateral rotators, the piriformis, already.
What do the names of the deep six lateral rotators mean? Gemellus superior and Gemellus inferio.There are six muscles in this group as the name suggests.
They include: piriformis, obturator internus, obturator externus, gemellus inferior, gemellus superior, and the quadratus femoris. Where are the deep six lateral rotator muscles located?The deep six muscles are: quadratus femoris, obturator externus, inferior gemellus, obturator internus, superior gemellus and piriformis muscles.
The deep six muscles are located at the junction of the thigh and hip socket, six small muscles that control rotation of the hip deep within the hip socket.The six deep external rotator muscles of your hip are the piriformis, superior gemellus, inferior gemellus, obturator internus, obturator externus, and quadratus femoris. They all allow you to move your leg back and out, and to rotate your leg outward. When they are functioning properly, they don’t make the headlines.
Published on Feb 15, 2016 In this video we cover anatomy and palpation of the Deep Six external hip rotators. Structures covered are the Piriformis, Superior Gemellus, Obturator Internus, Inferior.This video shows you how to release your Deep Six muscles (external hip rotators) using a ball. Most people have heard of the piriformis muscle but know very little about these other important.
The lateral rotator group is a group of six small muscles of the hip which all externally rotate the femur in the hip joint. It consists of the following muscles: Piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris and the obturator externus. All muscles in the lateral rotator group originate from the hip bone and insert on to the upper extremity of the femur. The muscles are.
The deep six lateral rotators are a group of muscles under the gluteus maximus. They are a fan of tissues on the back side of the hip joint.Below the end of the spine near the pelvic bones are the deep gluteal muscles.
These are all associated with the thigh, whether rotating it, pulling it away from the body, or stabilizing the hip.Six deeper muscles work together to bring the femur bone into external rotation in the hip socket: the piriformis, gemellus superior, obturator externus, gemellus inferior, obturator internus, and the quadratus femoris. Conversationally, they are referred to as the deep 6 lateral rotators or the piriformis and the GOGOQ’s.The only difference between this and the one Kettlebell deep six workout is that between reps you can drop the Kettlebell to the shoulders. What the workout targets.
Deep swings – Using deep swings require the knees to be soft so that you can sway your hips back while keeping the chest up. It is not a squat movement like many people think.The hip muscles encompass many muscles of the hip and thigh whose main function is to act on the thigh at the hip joint and stabilize the pelvis.Without them, walking would be impossible.
They can be divided into three main groups: Iliopsoas group; Gluteal muscles; Hip adductors; This article will introduce the muscles in each group and touch on their origin, insertion, function, and innervation.These six originate at or below the acetabulum of the ilium and insert on or near the greater trochanter of the femur. Other hip muscles.
Additional muscles, such as the rectus femoris and the sartorius, can cause some movement in the hip joint. However these muscles primarily move the knee, and not generally classified as muscles of the hip.
List of related literature:
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| from Swimming Anatomy |
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| from Human Osteology |
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| from Atlas of Amputations & Limb Deficiencies, 4th edition |
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| from Human Osteology |
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| from Human Anatomy’ 2007 Ed.2007 Edition |
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| from Weight Training For Dummies |
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| from Greenman’s Principles of Manual Medicine |
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| from The Pelvic Girdle E-Book: An integration of clinical expertise and research |
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| from Orthopedic Physical Assessment |
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| from Clinical Anatomy: Applied Anatomy for Students and Junior Doctors |
76 comments
I get this but people with groin pain or hip impingement may have pain when crossing their leg like u. What other strategies?
This is the first time, I walked into your brief but largely informative vlog, that extended and directly penetrated my celebral cortex. I like the relaxed and a little bit comedic approach… less stressful… and so on. I am thankful to have stretched a little bit further on digging in to find answers of my lumbar and sciatic pain… as suspected due to tight hip flexors because of prolonged seating position and having a pretty less active lifestyle. Anyway thank you. I have subscribed and hit the “like button.” I will watch more of your videos. Expect, I’ll be pounding each “like button” I’ll find on your vlogs. Okay, excellent! Stay safe ��
Hi, can I please know what the big rubber ball is called, and where do I buy one?
Im a little confused with this if someone could clarify this for me, I would be ecstatic.
Which muscles involved in (medially) rotation at the thigh?
Which muscles (lateral) rotate the thigh?
Great videos! Thank you!! Studying for my PTA licensing and these are very helpful and fun addition to the book studying!
wow. this is the best. i pay almost 50k n they didnt teach me shhit
Thank you for making the video. You make the anatomy easier to understand.
THANK YOU! Thank you so much for your videos! They are so very helpful!
Give this guy a vicadin!��
You put things very clear and in way that is easier to relate and understand.
This is a great lecture. You make me easy to study anatomy.Thanks a lot ✨
Thank you Sam. I don`t have work for almost one month because of Covid 19 and I am learning so much from your videos. God bless you.
Most people how do not do sport don’t use most of their muscles and get injured for nothing
Anatomy can be fun and easy to learn. You’re the evidence Sam. Thank you!
Thank you so much for your videos! You are such a wonderful teacher! You make it simple, clear and entertaining. Even if I am not a native englisch speaker, I can follow you. The presentations, descriptions and repetitions are very helpful. The additional explanations to the biomechanic is very good. Without you I would not manage my exams. Many thanks for you to take this big efforts. Be always motivated and have fun!
If someone injures their sciatic nerve would they still be able to stand up?
Hi Dr. Abelson. I like your videos. Question: I foam roll my it bands and lowerbody muscles. We have a blue, black roller and a rumble roller. However, sometimes when I’m training a client, while standing, I’ll lean the outside of my thigh against the hard handle of the leg curl machine and do a little cross-friction or perpendicular massage against the dull hard edge of the handle and it feels like it really digs much deeper than the foam rollers and feels good. I am careful not to overdo it, but is this a good way to break up adhesions and loosen up the IT band? I usually feel a nice release-effect. I’m assuming the harder or smaller the surface area, the greater the pressure per area. Kind of like the tennis ball vs. roller here in this video.
Can you do a video explaining the PT push pull technique when one of the innominates is out of alignment? I’m having a terrible time trying to understand which muscle you contract in which direction depending on the rotation or tilt of the hip. It always seems counterintuitive to me
I love watching youre videos. As a vet student it is extremely interesting to compare animal´s anatomy with the one of humans.
Greeting from Germany:)
I hurt the top right muscle on the right side of my hip. When it acts up it buckles/tenses so bad when I walk and cause’s not just ripping pain but causes me to almost collapse grabbing the nearest wall or door frame that I am nearest too. I try not to scream. Getting out of bed is difficult at best but I have a grab bar that helps,but if I get restless at night and thrash it only aggravates it. I’m a shut in so I don’t get out but this is wearing me down to the point of wanting to die. I also pulled all the tendons and muscles on my right rib cage but they only pinch albeit sharply. I’m on CBD oil and that take the edge off the rib pain but the back hip end is what seizes and buckles it grabs so sudden and so bad. PLEASE help! And yes I’ve been to the Doctor and never got any answer just the CBD Oil. Help,the despair is killing me.
Absolutely love your videos. They are helping my studies so much. Thank you!!!!!!
hey,if anyone else is searching for exercises for stiff hips joints try Letza Joint Relief Lessons (just google it )? Ive heard some super things about it and my co-worker got amazing success with it.
really liked this video i usually train alone is there a way you can do this without a partner or something similar
Hi Dr Abelson,
Thank you for posting this very informative video. Can you please tell me what symptoms a person with tightness or dysfunction in any of the deep six muscles would show? Is it good to do this stretch with clients even if they are not showing signs of tightness?
Thank you!
You are simply an amazing teacher. And a very fine sense of humor…:) Thank you.
Thanks so much for this video! It is so helpful, and entertaining, too. Look forward to checking out the others like it.
Thanks �� as a ballerina I have a problem with the hip and lower back I love seeing all theses muscles it helps me massage and make it better
I study fitness and discovered your videos I love you!!! They are so helpful and the way you bring the topics across ��������������������������������
no matter how helpful video, and the persons time to make it, there are always a few people who have to dislike something all the time, can you explain them! �� I’m enjoying these immensely! Thank you!
I love your vids! Will you be doing any on the adductor complex?
That is good to know what muscles to work on because I cannot lift my knee a pie I’ve had a stroke my left side is very weak
There is a long intro with beach scene, city sidewalks, your face, your medical building, then you cavort in front of the camera… you should send this to Hollywood as an audition tape. In reality, you are wasting time. We are flooded with narcissism in today’s media and this is distasteful and a turn off.
Camera angle on Psoas was poor. A pity, as I badly wanted to see this connection. The entire hip musculature was held above the camera angle obscuring much of the view. When you showed the entire leg and hip musculature, camera was set to wide angle. All that background was irrelevant. It should have been closeups of each muscle connection. The video uses plenty of time, but view is static. Common amateur mistake is to fit speaker into the viewing frame. Cut out everything except the muscles being shown. Zoom in on the leg. We can still hear you. No point in anything else being in the frame because we are all looking at the muscles. It would have been far better to remove each muscle show us the base ones, then reassemble each one on top, layer by layer slowly, explaining each muscle function.
The explanations were great. But we could barely see the muscles. I have severe leg pain at the hip, near the start of the IT band, due to suddenly having to bicycle to work daily. No knee pain. I am trying to identify which muscle it is that is sore. It is not IT Band Syndrome because there is no knee pain. It is all at the hip connection to the femur, a few inches below to the side of the pelvic bone that sticks out of hip. This video helps to understand the leg and hip muscles, but you really need to improve the angle of vision and remove yourself from the frame entirely. This is not focused on where it needs to be.
I’ve been studying treating pain from hip flexor muscles naturally and found an awesome website at Fergs pain ease (google it if you’re interested)
Can you please explain 2:14? Why is it that the oburator externus and quadratus femoris is more targeted at 30° hip flexion?
Thanks for this. You make learning this stuff so easy. With books I spent so much time with my head on the desk either asleep from boredom or sniffling from crying with frustration (lol) now I just watch one of your vids on a thing I want to know and I just seem to absorb it. How about verbal quick question test vids? Make it interactive so we can shout at the screen 😉
Can u please give a brief description, just name of the muscles below
Having broken my pelvis and squished the acetabulum for the right femur in a rock climbing fall in the Peak District, every Physio I come across is a climber. Is it a secret society for physio therapists, like the Free-Masons? Am liking the videos, unfortunately it also reinforces how far I have yet to go for a reasonable recovery.
Watching these things makes me hungry.. �� like that video about a oh… wait…
I watched until you walked out then walked back in behind the skeleton ��
I like these types of videos chuck, I also like the equipment teasing us in the background…
Hip muscles can get confusing, but you explained everything well!
Im interested to hear more about that tight IT band, foam roller, easy fix thing. I’ve tried many thing without permanent results, now it sounds so easy��
Best Regards
Follower from Denmark
Why has my gluteus maximus sagged and flattened? It’s fallen and won’t get back up no matter what I do.
Thank you! Night and day difference between doing these and my usual attempts at the clamshell exercise!
Sam you are a fabulous teacher. Gosh if only we had you when going through med school………this was such a great refresh and so informative. One of our registrars referred us to your YouTube page. Excellent!
You are such an amazing teacher! thank you so much for all these videos! Keep them coming Sir!
Just the right level for me.
You speak with a positive authority. Like I’m getting a lecture, but from someone who recognises that I have a reasonable understanding of the subject matter at hand, which is great for someone like me who was forced to leave a school of biosciences not too far from you only about five years ago due to illness.
You’re making me seriously think about giving it another shot!
Crystal clear as always…huge thanks Dr.!
you help me so much!
I have pain and stiffness down the outside of my left leg. I think it starts from the gluteus medius. Are clam exercises good for this? Is it ok to carry on with squats?
Absolutely wonderful, I haven’t watched all summer, glad to start again, your shows is growing too it flows more.cheers…
You really look like doctor House:) I am 4 weeks after Ganz Periacetabular Osteotomy and now I better understand what was cut in the surgery and why I cannot raise my leg yet.
I did this exercise but got knees pain!! its my 4th day of knees pain after this exercise!!
i got prolapsed disc at L3/4 about 18 months ago so i have to stretch whole bottom half of body every few hours 24/7. this helps to show what muscles are involved.
Okay the ball on that side but not on the center of the gluteus or will hurt the sciatic nerve.
Thanks, this help me understand the positions of the muscles.
There are several factors in ways to treat back pain. One resource I found which succeeds in merging these is the Fergs Pain Ease (google it if you’re interested) without a doubt the best resource that I’ve seen. Check out all the super info.
✅ https://www.AnimatedAnatomy.com/ ✅ ◄◄◄ This is my website… You can buy all my lessons here.
Thank you for this well-paced, unpretentious and highly informative presentation. I am a full-time manual therapist with an eclectic set of massage and bodywork techniques and ALWAYS happy to deepen my understanding of the function of the body. If we’d had teachers like you 40 years ago, my learning curve would have been much shorter. You are providing a very valuable service from the heart.
Great educational video
Unfortunately I can’t understand exactly which muscles rotate leg in
My problem is… the most pain I have when getting my left leg lifted and rotate inward
I understand the involvement of hip flexor first and which muscle works for inward…And I have the pain in front groin area
I always have inflammation in groin after exercise my legs with hips involvement
Don’t understand where is my weakness
Any suggestions
Thank you
Hi Sam. I would be interested in seeing a video about fast twitch and slow twitch muscle fibers and whether or not it accurate to call them that,:) Thanks
this is working for me. I’ve been affected with lower back, hip and right leg pain for more than one year, since I’ve done a 140Km long distance walk in 4 days, and this stretch is fixing all the pain and releasing my movements. Thanks
Great stretch! All of my pain and sensitivity in hips are gone. Thank You!
Csn someone please help me… immense pain and it also causes a trigger of pain on the nerve when I go from the stretched to relaxed position here, or when I do hip flexor stretches. Just behind my prominent hip bone. Have tried so many things but still hurts
Thank you very much for all the videos, they are extremely helpful:) @hanabencikpt
Thank you for your content and useful insights. How often is ok to do this exercise? At this moment I have really weak hip external rotators, and I seems that this give me issues on the right side of the hip. Would be too much to do it every day?
How many sets and reps we do, and how many days a week do we do this?
This is a basic question but I can’t find it answered specifically. Does anyone know of a video that demonstrates how do do a lumbar pelvic extension?
greetings. i am confused. when the hip is flexed more than 60-70 degrees the piriformis function as internal rotator, so how d abduction plus external rotation strengthen this muscle! i watched a separate video published by you directly targeting the piriformis by abduction and slight femur external rotation with hip flexion of about 45 degree which seems more convincing.
i am intersted in your kind replay
thanx
Great video boss, one question though: I was playing soccer and I took what it’s called a “finesse shot” and now I feel sciatica on my right leg (I’m righty) could those muscles be the cause?
Hello, very interesting and useful information. I have a question for general knowledge. What happens if someone performs the clamshell while bracing the core ( being in posterior pelvic tilt)? I know this video is focused on activating the piriformis but is any unrelated benefit of positioning ourselves to posterior pelvic tilt while lifting the leg to perform the clam?
What is the reason for keeping the pelvis extended? Thanks so much
Thank you,, it’s helpful and clear,, finally I clearly understood the flexors! I was confused before that����
i cant walk normally i think my right leg little longer than left leg..so i cant walk mormally little swag. what my doing help
You helped me out big time, thank you. I took a nasty fall to the glute a few years ago and my hip had not been the same since. I didn’t realize my piriformis was affected, and not just the glutes until much later. Now my piriformis is much stronger and my hip is way more stable, thank you so much!
Wow! So interesting I’ve been looking for something like this everyone seems to be obsessed with Glute exercise
i wonder where he looks towards when he looks for example @ 14:50
Good to see that the Unflexal includes new training instructions to build my body perfectly.