Asymmetric Hip Shift — Corrective Movement Strategy

Overhead squat screening results

Tight muscles

PiriformisOpposite side＋

Piriformis

Muscle dictionary

Functions: Laterally rotates the extended hip; abducts the flexed hip; and assists stabilization of the femoral head
Origin: Anterior surface of the sacrum
Insertion: Superior border of the greater trochanter of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Opposite side piriformis — Piriformis illustration — Mikael Häggström, after Gray’s Anatomy. Public domain; unchanged.Source: https://commons.wikimedia.org/wiki/File:Piriformis_muscle.PNG

functions Externally rotates the hip, especially when extended; assists abduction when the hip is flexed. Its action varies with hip position. Insertion & Origin - Insertion : Superior border of the greater trochanter of the femur. - Origin : Anterior sacrum, with additional attachment near the greater sciatic notch. Effective inhibition tools Tool: Soft massage ball or foam roller for the gluteal region. Support your weight with hands and feet and apply light, controllable pressure to buttock soft tissue; avoid deep probing. A tool cannot isolate the piriformis beneath gluteus maximus. Stop for radiating pain, numbness, or tingling.

Tensor fasciae lataeElevated side＋

Tensor fasciae latae

Muscle dictionary

Functions: Flexes; abducts; and medially rotates the hip and helps stabilize the knee through the iliotibial tract
Origin: Anterior superior iliac spine and adjacent anterior iliac crest
Insertion: Iliotibial tract

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

functions Assists hip flexion, abduction, and internal rotation. Tensions the iliotibial tract and contributes to hip and knee stability. Insertion & Origin - Insertion : Iliotibial tract; the tibial connection is through the tract, not a direct TFL muscle insertion. - Origin : Anterior superior iliac spine and adjacent anterior iliac crest. Effective inhibition tools Tool: Soft ball or foam roller. In supported side-lying, place the tool on the front-outside hip muscle belly below the pelvic rim, avoiding bony prominences. Regulate pressure using the arms and opposite foot. Keep the pressure tolerable and recheck the task afterwards. Hard rolling along the IT band is not selective TFL treatment.

Elevated side adductorsElevated side＋

Adductor brevis

Muscle dictionary

Functions: Adducts the thigh and assists hip flexion and medial rotation
Origin: Body and inferior ramus of the pubis
Insertion: Pectineal line and proximal linea aspera of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Adductor longus

Muscle dictionary

Functions: Adducts the hip and assists hip flexion and medial rotation
Origin: Body of the pubis inferior to the pubic crest
Insertion: Middle third of the linea aspera of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Adductor magnus

Muscle dictionary

Functions: Adducts the hip; the adductor portion assists flexion while the hamstring portion assists extension
Origin: Inferior pubic ramus, ischial ramus, and ischial tuberosity
Insertion: Linea aspera and adductor tubercle of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Elevated side adductors — Thigh cross-section showing the adductor compartment — Henry Vandyke Carter, Gray’s Anatomy plate 432. Public domain; unchanged.Source: https://commons.wikimedia.org/wiki/File:Gray432.png

functions Primarily adduct the hip. Flexion or extension contribution varies by muscle and hip position. Adductor magnus has adductor and hamstring portions; gracilis also crosses and flexes the knee. Origin & Insertion — by muscle Adductor longus — Origin: pubic body. Insertion: middle linea aspera of the femur. Adductor brevis — Origin: inferior pubic ramus. Insertion: pectineal line and proximal linea aspera. Adductor magnus — Origin: pubic and ischial rami; ischial tuberosity (hamstring portion). Insertion: linea aspera and medial supracondylar line; adductor tubercle (hamstring portion). Gracilis — Origin: pubis. Insertion: medial proximal tibia via pes anserinus. Effective inhibition tools Tool: Broad foam roller. In supported prone lying, bend one hip and knee out to the side. Place the roller beneath the inner-thigh muscle belly, away from groin and knee; regulate pressure with arms and the other leg. Stop for sharp groin pain or nerve symptoms; do not press the proximal groin to reach deeper tissue. Recheck the original task afterwards.

Quadratus lumborumElevated side＋

Quadratus lumborum

Muscle dictionary

Functions: Laterally flexes and extends the trunk and stabilizes the twelfth rib during breathing
Origin: Posterior iliac crest and iliolumbar ligament
Insertion: Twelfth rib and transverse processes of the upper lumbar vertebrae

OpenStax Anatomy and Physiology 2e — Axial Muscles of the Abdominal Wall and Thorax

Elevated side QL — Quadratus lumborum — Uwe Gille, adapted from Gray’s Anatomy plate 389. Public domain; unchanged.Source: https://commons.wikimedia.org/wiki/File:Quadratuslumborum.png

functions Produces same-side lumbar lateral flexion; assists lumbar extension and lumbopelvic stabilization. Anchors the twelfth rib during breathing; with the trunk fixed, can elevate one side of the pelvis. Insertion & Origin - Insertion : Twelfth rib and transverse processes of L1–L4; attachment descriptions vary by fiber layer. - Origin : Iliac crest and iliolumbar ligament. Effective inhibition tools Tool selection: Do not default to a hard ball or full-body-weight roller directly over the lumbar flank. QL lies deep in the posterior abdominal wall; a self-massage tool does not selectively isolate it. Direct QL treatment should use demonstrated, clinician-guided contact. The specific supported position, contact point, pressure control and re-test need to be specified before a self-release protocol is added.

Weakened muscles

Adductors (opposite side)Opposite side＋

Adductor brevis

Muscle dictionary

Functions: Adducts the thigh and assists hip flexion and medial rotation
Origin: Body and inferior ramus of the pubis
Insertion: Pectineal line and proximal linea aspera of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Adductor longus

Muscle dictionary

Functions: Adducts the hip and assists hip flexion and medial rotation
Origin: Body of the pubis inferior to the pubic crest
Insertion: Middle third of the linea aspera of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Adductor magnus

Muscle dictionary

Functions: Adducts the hip; the adductor portion assists flexion while the hamstring portion assists extension
Origin: Inferior pubic ramus, ischial ramus, and ischial tuberosity
Insertion: Linea aspera and adductor tubercle of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Gluteus mediusSame side＋

Gluteus medius

Muscle dictionary

Functions: Abducts the hip and helps stabilize the pelvis during single-leg support; anterior fibers assist medial rotation
Origin: External surface of the ilium between the anterior and posterior gluteal lines
Insertion: Lateral surface of the greater trochanter of the femur

OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

core stabilizers＋

Instructions

1. Step Massage heightened hip side - QL (Quadratus Lumborum) - TFL - adductor magnus opposite side - piriformis 2. Step - Step-up to overhead cable press (stepping up with opposite side foot)