1) Gluteus Maximus
작 용 => Hip joint extension , external rotation
운 동 => single leg lift(prone,4point,standing 에 모두 적용가능)
2) Gluteus Medius / Gluteus Minimus
작 용 => Hip joint abduction
운 동 => side leg lift, clam
3) Deep Lateral Rotator
(piriformis, quadratus femoris,superior/inferior gemellus, obturator internus/externus)
작 용 => Hip joint external rotation
운 동 => clam, single knee side, turn out(toe,heel)
4) Tensor Fasciae Latae(TFL)
작 용 => Hip joint flexion, abduction, Internal rotation
운 동 => hip flexor stretch, 폼롤러로 롤링시켜 이완시켜주기
5) Sartorius
작 용 => Hip joint flexion, abduction, extrenal rotation
운 동 => 앉은자세에서 양다리 벌린후 앞으로 숙이기, side lunge ,hip flexor stretch(이완동작)
6) iliopsoas
작 용 => Hip joint flexion, extrenal rotation
운 동 => hip flexor stretch(이완동작),plevic clock(이완동작),low lunge
7) Adductor Group
(addutor longus/brevis/magnus, pectineus, gracilis)
작 용 => Hip joint adduction
운 동 => pillow squeeze , inside thigh lift, lifted frog
8) Quadriceps Femoris(Q muscles)
작 용 => Hip joint flexion, Knee extension
운 동 => side lunge , parallel(heel,toe)
9) Hamstring
작 용 => Hip joint extension, knee flexion
운 동 => buttock stretch, kneeling hamstring stretch,다리뻗어앉은 자세에서 두발잡기