Edited by Dr. Dario Mirra
Introduction
In gyms it is very common to see "training" the external thigh muscles at the multi hip or abductor machine, because the "instructors" are convinced that if the adductor muscles are located on the inside of the thigh, then the abductors must necessarily be on the inside of the thigh. "external!
What if this is not the case?
Anatomy
If we look at any anatomical table, the muscular composition of the external side of the thigh immediately catches the eye, as in the figure on the side.
We also list the muscles:
- Tensor fascia lata muscle.
- Tibial ileus tract.
- Sartorius muscle.
- Rectus femur muscle.
- Vastus lateralis muscle.
- Medial vastus muscle.
- Quadriceps tendon.
- Tendon of the ilio-tibial tract.
- Gluteus maximus muscle.
- Hamstring muscle.
So we note that located on the external side of the thigh we have roughly three main areas, to which they refer in principle:
- Biceps hamstring muscle, posteriorly.
- Ilio-tibial band, in the center.
- Vast external (lateral) quadriceps, anteriorly.
So where are these outer thigh muscles that we train as abductors?
Lower limb abduction physiology
Some may be disappointed but the abductor muscles of the lower limb are all located in the hip area.
We can divide them into two functional groups:
- First group. To this group belong all the anterior muscles in the frontal plane passing through the center of the hip: anterior bundles of the gluteus medius, tensor fascia lata and almost all of the gluteus maximus. These muscles together determine an internal abduction-flexion-rotation movement.
- Second group. To this group belong the posterior bundles of the medius and gluteus maximus and the abductor bundles of the gluteus maximus, all located posterior to the frontal plane. These muscles create an "external abduction-extension-rotation.
It should be noted that in order to have a "pure abduction, without any auxiliary component, it is necessary that these muscles (belonging to the two groups) work in balanced antagonist-synergistic contraction.
Why train the abductor muscles
Putting aside the buffalo of the aesthetic motif, these hip muscles are fundamental for the stability of the pelvis, and as auxiliaries to the movements of the thigh, and as a preventive training for hip and knee pain. In fact this proximal joint of the lower limb needs of great stability and freedom of movement to stay healthy, in fact for Sharmann there is a 100% correlation between gluteus weakness and knee pain, the same author also stresses that if a muscle has any type of resentment not due to trauma the fault is to be found in the weakness of the agonist muscles.
Conclusions
It can be deduced that emphasizing the mobility and stability of the hip is important both in the rehabilitation, rehabilitation and preventive context of athletes who have had or complain of pain in the hips and knees, or who suffer from continuous contractures or strains of the hip. hamstrings, both for athletic training for athletes who need continuous changes of direction (Rugby, Tennis, etc.)
The emphasis must be placed on these muscles also for a correct Core training, as to train the central area of the body the emphasis is placed on the bone structures on which these muscles are inserted, therefore pelvis, lumbar spine and hip, for which you cannot have a strong Core if the hips and the muscles that are inserted into it are weak.
As for the purely aesthetic factor, on the other hand, I would forget about training these muscles and would pay more attention to training the lower limb, with exercises and methods that are really valid for building strength and hypertrophy in the thighs of my clients in the equipment room.
Bibliography
- Kapandji I.A .: Joint Physiology. Lower limb. Monduzzi Editore 2007.
- Mezzoggiorno V.: Text and Atlas of Human Anatomy. Piccin Editore 1999.
- Tixa S.: Atlas of Palpatory Anatomy of the Lower Limb. Elsevier Masson Editore 2005.
- Weineck J.: Sports Anatomy. Mariucci socks 2003.
