welcome back to the anatomy lab today our focus is on hip external rotation we'll explore its mechanics examine the key muscles involved and discuss its range of motion for a refresher on hip joint mechanics check out the previous video on hip flexion let's dive into what hip external rotation is this movement simply involves turning the thigh outward away from the body's midline it is crucial for activities like walking squatting and balancing let's check out the prime removers first up we have the glus Maximus this muscle is the largest and one of the most powerful in the whole body it originates from the ilum the sacrum and the coxics and inserts into the ilal tract and the gluteal tuberosity of the femur its posterior fibers are highly active during external rotation especially when the hip is extended the gluteus maximus generates the bark of force needed for powerful movements like sprinting and jumping and also stabilizes the hip joint moving on let's talk about the performas this muscle starts at the anterior surface of the sacrum and inserts into the greater troan of the femur its deep posterior fibers are crucial for external rotation particularly when the hip is extended besides aiding in rotation the performers helps to stabilize the hip joint and ensures proper alignment throughout the movement let's move on to the upter rator in turn and gemus muscles which both originate in the pelvis and work in unison to assist in external rotation the operator internus originates from the inner surface of the operator membrane and the surrounding bones inserting into the greater Tran of the femur its primary role is to stabilize the hip joint and assist in the outward rotation of the thigh especially when the hip is flexed now that we have covered the primary movers let's move on to the secondary removers the satorius begins at the anterior Superior ilc spine the Asis and inserts into the medial aspect of the tibia while its main function are hip and knee flexion the satorius also AIDS an external rotation especially when the hip is flexed its fibers assist in refining the rotation during the later phase of the movement aing additional support following the storus let's discuss the tenso ailat the tfl this muscle originates from the Ilia Crest and extends into the iotal band The tfl helps with external rotation through its fibers that stabilize the pis and control the rotation of the thigh its role is particularly important when the hip is in a neutral or slightly flexed position contributing to controlled rotation and maintain balance as we wrap up let's also briefly touch on the factors influencing the the range of motion you could say that the average range is about up to 60° depending on your own individual flexibility strength and anatomical differences just like last time I showed you this example on the table and again I want to make you aware that even though the thigh goes inward this time the head of the femur still goes in external rotation let's address another thing from my last video I asked you guys who actually trains internal rotation and realized I was only thinking in terms of increasing range of motion and completely disregarded the rest of sports but thanks to everyone who commented all of you are legends I Now understand how many sports actually depend heavily on internal and external rotation here are three great examples from you guys that I found awesome first of course martial arts this also of course applies to a lot of dancing and gymnastics internal and external rotation for example control where you foot is positioned in space this is crucial for either hitting a Target or striking a pose to make it look beautiful another example I loved is the goalie from iaki goalies often quickly need to switch between internal and external rotation to block a pack from entering the goal and of course stretching is another key area after a long workout when you sit up and relax just let your feet fall outward into external rotation and it just feels great anyway I think this is it for this video video next time we are going to look at the range of motion of the hip this is going to be a very important video for myself because I think there is a lot of misunderstandings out there and I'll try to shed some light on this topic please remember you can add me on Instagram and also check out my awesome posters in my store maybe you want to put some muscle on your wall thank you for all your comments and kind words and I see you in the next one have a good one