Hip
quadratus femoris
kwah-DRAH-tus FEM-or-is
Deep hip external rotator between ischium/femur for leg stability in single-leg work. Prevents twisting injuries in sports.
Open in 3D ViewerCommon Pain & Injury
Deep butt pain from rotation; doctor if sciatica.
Anatomy & Function
Origin
Ischial tuberosity (sit bone)
Insertion
Intertrochanteric crest of femur (thigh bone ridge)
Actions
- Hip external rotation
- Hip adduction stabilization
Innervation
Nerve to quadratus femoris (L4-L5)
Muscle Relationships
Antagonists
Obturator externus
Synergists
PiriformisGemellus
Trigger Points
Deep glute; refers to groin, thigh.
Stretches
1Figure-four deep glute stretch
2Pigeon pose variation
Common Conditions
Quadratus femoris syndromeIschiofemoral impingement
Anatomical Parts
Right quadratus femorisLeft quadratus femoris
FAQ
Quadratus femoris pain?
Deep hip rotation pain from overuse.
What does quadratus femoris do?
Powerful external hip rotator.
Stretch quadratus femoris?
Figure-four targets deep rotators.
Exercises for quadratus femoris
20
Ankle On The Knee
beginner
Barbell Glute Bridge
intermediate·barbell
Barbell Hip Thrust
intermediate·barbell
Butt Lift (Bridge)
beginner·Bodyweight
Downward Facing Balance
intermediate·exercise ball
Flutter Kicks
beginner·Bodyweight
Glute Kickback
beginner·Bodyweight
Hip Extension with Bands
beginner·bands
Hip Lift with Band
beginner·bands
Knee Across The Body
beginner
Kneeling Jump Squat
expert·barbell
Kneeling Squat
intermediate·barbell
Leg Lift
beginner·Bodyweight
Lying Glute
expert·Bodyweight
One-Legged Cable Kickback
intermediate·cable
One Knee To Chest
beginner
Physioball Hip Bridge
beginner·exercise ball
Piriformis-SMR
intermediate·foam roll
Pull Through
beginner·cable
Seated Glute
expert·Bodyweight
Also Works quadratus femoris
10
Advanced Kettlebell Windmill
intermediate·kettlebells
Alternate Leg Diagonal Bound
beginner
Alternating Hang Clean
intermediate·kettlebells
Atlas Stone Trainer
intermediate·other
Atlas Stones
expert·other
Axle Deadlift
intermediate·other
Backward Drag
beginner·other
Ball Leg Curl
beginner·exercise ball
Band Good Morning
beginner·bands
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 inferior
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.
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.
gluteus medius
Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.
Hip Pain Guide
Common causes and relief
Activities & Sports
See which activities use quadratus femoris