GENERAL INFORMATION
The Quadratus Femoris is a square-shaped muscle located in the hip region. It plays a crucial role in hip stability, adduction, and lateral rotation.
ORIGIN
The Quadratus Femoris originates from the ischial tuberosity, which is the bony prominence commonly known as the sit bone.
INSERTION POINT
It inserts onto the intertrochanteric crest of the femur (the bony ridge connecting the greater and lesser trochanters of the femur).
MAJOR ARTERIES
The Quadratus Femoris muscle receives its blood supply from branches of the internal iliac artery, including the medial femoral circumflex artery.
NEURAL INNERVATION
The Quadratus Femoris muscle is innervated by the nerve to quadratus femoris, which arises from the sacral plexus (ventral rami of L4-S1 spinal nerves).
TRIGGER POINT
Trigger points in the Quadratus Femoris muscle are relatively rare but may cause referred pain to the hip or buttock region.
CONCENTRIC FUNCTION
The concentric function of the Quadratus Femoris muscle involves contracting its muscle fibres, resulting in adduction and lateral rotation of the hip joint. This action is important for movements such as walking, running, and crossing the legs.
ECCENTRIC FUNCTION
The eccentric function of the Quadratus Femoris muscle occurs when the muscle fibres lengthen under tension. It aids in controlling abduction and internal rotation of the hip during movements such as lowering the leg from an adducted and externally rotated position.
ISOMETRIC FUNCTION
The isometric function of the Quadratus Femoris muscle involves contracting and generating tension without changing its length. This function helps stabilise the hip joint during weight-bearing activities and maintain proper alignment.
RELATED MUSCLE SCIENTIFIC NAMES
- Inferior Gemellus: Assists in lateral rotation and stability.
- Superior Gemellus: Contributes to external rotation.
- Obturator externus: Involved in lateral rotation.
- Obturator internus: Assists in hip stabilization.
- Piriformis: Participates in lateral rotation and stabilisation.
ANTAGONIST MUSCLES
- Gluteus medius: Involved in hip abduction and internal rotation.
- Gluteus minimus: Assists in hip abduction.
- Tensor fasciae latae: Stabilizes and moves the hip.
- Gluteus maximus: Major extensor and lateral rotator of the hip.
COMMON INJURIES
- Strains or tears: Overstretching or excessive contraction of the Quadratus Femoris muscle, leading to muscle fibre damage.
- Myofascial pain syndrome: Development of trigger points in the Quadratus Femoris muscle, causing localised pain and referred pain in the hip or buttock region.
EXERCISES
- Clamshells: Lie on your side with knees bent, then lift the top knee while keeping feet together to target the Quadratus Femoris.
- Side-lying leg lifts: Lie on your side and lift the top leg to strengthen the lateral rotators.
- Isometric hip adduction: Squeeze a ball between your knees while sitting or lying down to engage the adductors.
- Lateral lunges: Step sideways into a lunge to work the Quadratus Femoris and other hip muscles.
- Side plank with leg lift: Perform a side plank and lift the top leg to engage the hip muscles.
STRETCHES
- Seated hip adductor stretch: Sit with legs apart and lean forward to stretch the adductors.
- Figure 4 stretch: Lie on your back, cross one ankle over the opposite knee, and pull the leg towards your chest.
- Supine piriformis stretch: Lie on your back and cross one leg over the other, pulling the knee towards the opposite shoulder.
- Deep squat with adductor stretch: Perform a deep squat and use your elbows to push your knees apart, stretching the adductors.
- Standing cross-leg stretch: Stand with one leg crossed over the other and bend forward to stretch the lateral rotators.