GENERAL INFORMATION
The Superior Gemellus is a small muscle located in the hip region. It is part of the deep lateral rotator group and plays a role in hip stability and external rotation.
ORIGIN
The Superior Gemellus originates from the ischial spine, which is a bony projection located on the posterior side of the ischium (part of the hip bone).
INSERTION POINT
It inserts onto the medial surface of the greater trochanter of the femur (the bony prominence on the side of the upper leg bone).
MAJOR ARTERIES
The Superior Gemellus muscle receives its blood supply from branches of the internal iliac artery, including the medial femoral circumflex artery.
NEURAL INNERVATION
The Superior Gemellus muscle is innervated by the nerve to the obturator internus, which arises from the sacral plexus (ventral rami of S1-S2 spinal nerves).
TRIGGER POINT
Trigger points in the Superior Gemellus muscle are relatively rare but may cause referred pain to the hip or buttock region.
CONCENTRIC FUNCTION
The concentric function of the Superior Gemellus muscle involves contracting its muscle fibres, resulting in the external rotation of the hip joint. This action is important for movements such as walking, running, and outward leg rotations.
ECCENTRIC FUNCTION
The eccentric function of the Superior Gemellus muscle occurs when the muscle fibres lengthen under tension. It aids in controlling the internal rotation of the hip during movements such as lowering the leg from an externally rotated position.
ISOMETRIC FUNCTION
The isometric function of the Superior Gemellus 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.
- Obturator externus: Contributes to external rotation.
- Obturator internus: Involved in lateral rotation.
- Piriformis: Participates in hip stabilisation.
- Quadratus femoris: Supports hip rotation and stability.
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 Superior Gemellus muscle, leading to muscle fibre damage.
- Myofascial pain syndrome: Development of trigger points in the Superior Gemellus 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 Superior Gemellus.
- Side-lying leg lifts: Lie on your side and lift the top leg to strengthen the lateral rotators.
- External rotation with resistance band: Use a resistance band to perform hip external rotations.
- Bridge with external rotation: Perform a bridge exercise and add external rotation to engage the Superior Gemellus.
- Standing hip external rotation with cable machine: Use a cable machine to perform standing hip external rotations.
STRETCHES
- Seated hip external rotation stretch: Sit with your legs bent and gently press the knees inward.
- Supine figure 4 stretch: Lie on your back, cross one ankle over the opposite knee, and pull the leg toward your chest.
- Pigeon pose: Perform a yoga pose that stretches the hip rotators and gluteal muscles.
- Lunge with hip external rotation: Perform a forward lunge and rotate the hip outward to stretch the Superior Gemellus.
- Standing cross-leg stretch: Stand with one leg crossed over the other and bend forward to stretch the lateral rotators.