Hip

gemellus inferior

jeh-MEL-us in-FEER-ee-or

Small deep rotator in the hip, gemellus inferior laterally rotates and stabilizes the thigh. Works with piriformis in squats and pivots. Crucial for hip control in sports.

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Common Pain & Injury

Deep buttock pain referring to hip/sciatic. Rare isolated. Eval if with piriformis pain.

Anatomy & Function

Origin

Ischial tuberosity (sit bone)

Insertion

Greater trochanter of femur (hip bone outer bump)

Actions

Hip lateral rotation (outward thigh turn)
Hip stabilization

Innervation

Nerve to quadratus femoris

Muscle Relationships

Antagonists

Gluteus medius anterior fibers

Synergists

PiriformisObturator internusGemellus superior

Trigger Points

Deep gluteal, refers down sciatic path to calf.

Stretches

1Figure-four stretch

2Pigeon pose

3Seated hip rotation

Common Conditions

Deep gluteal syndromePiriformis syndrome

Anatomical Parts

Left gemellus inferiorRight gemellus inferior

FAQ

Gemellus inferior function

Rotates hip outward and stabilizes during movement.

Gemellus inferior pain

Deep buttock ache; foam roll and hip mobility.

Also Works gemellus inferior

10

Advanced Kettlebell Windmill position 1

Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Atlas Stone Trainer position 1

Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Backward Drag position 1

Backward Drag position 2

Backward Drag

beginner·other

Ball Leg Curl position 1

Ball Leg Curl position 2

Ball Leg Curl

beginner·exercise ball

Band Good Morning position 1

Band Good Morning position 2

Band Good Morning

beginner·bands

Band Good Morning (Pull Through) position 1

Band Good Morning (Pull Through) position 2

Band Good Morning (Pull Through)

beginner·bands

Related Hip Muscles

adductor brevis

Short inner thigh muscle adducts the thigh and assists rotation, key for lateral stability in squats and sprints. Middle adductor, it prevents groin pulls in dynamic sports. Essential for balanced leg power.

adductor longus

Prominent inner thigh muscle adducts and flexes the hip, powering lateral lunges and cutting moves. Prone to strains but key for athletic power. Gym staple for groin strength.

adductor magnus

Largest inner thigh muscle, with adductor and hamstring-like parts, adducts and extends hip powerfully. Mimics hamstring in deadlifts. Crucial for posterior chain balance.

adductor minimus

Small deep inner thigh muscle above magnus, aids adduction and rotation. Stabilizes hip in single-leg work. Often overlooked but prevents imbalances.

gemellus superior

Tiny hip muscle above ischial spine, gemellus superior laterally rotates femur. Assists in twisting sports and hip stability. Part of deep six rotators.

gluteus maximus

Largest hip muscle, gluteus maximus extends and externally rotates thigh for powerful hip thrust in squats, deadlifts, running. King of posterior chain.

Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.

gluteus minimus

Deepest glute under medius, minimus abducts and internally rotates hip. Key stabilizer for balance in yoga, hiking.

Hip Pain Guide

Common causes and relief

Activities & Sports

See which activities use gemellus inferior