With Coach Alexa, Online Running Coach and in-person coaching in South Oxfordshire
Introduction
Hi team, Coach Alexa here.
In this session, we’re delving into the anatomy of the pelvis. If you haven’t already, it’s worth watching my previous video, where I covered the bony structures of the pelvis in three dimensions. That gives a good foundation before diving into the muscular anatomy, which we’ll focus on here.
The Back of the Pelvis
Looking at this diagram from the rear, you’ll see some of the glute muscles. At the bottom are the sit bones, with the hip joints at the front and the thigh bones extending down.
These glute muscles attach onto the bony area on the outside of the hip. They have two key roles:
- Driving movement – powering the leg backwards when we run, walk, or squat.
- Stabilising movement – keeping the pelvis level when we land on one leg.
The sideways-orientated muscles are especially important for stabilisation. They prevent the pelvis from dropping or rotating when running, and they help control the angle between the pelvis and thigh bone, stopping the leg from rolling inwards or collapsing.
The Front of the Pelvis
The front view shows even more complexity. Many deep stabilising muscles attach from the lower back and inside the pelvic bowl down onto the femur. These are so deep you wouldn’t be able to reach them with a foam roller or sports massage.
Other muscles come across from the front of the sit bones to the back and side of the thigh bone, working with the rear muscles to manage the angle of the pelvis and leg. Together, they keep us upright and controlled.
You can also see two very important ligaments across the front, attaching near the bony points you’d feel if you put your hands on your hips. These ligaments provide stability and act as attachment points for muscles.
A Top-Down View – The Pelvic Floor
From above, looking down into the pelvis, we can see the pelvic floor muscles. These are incredibly important. They:
- Control essential functions such as going to the toilet.
- Act as a hammock supporting the internal organs.
The pelvic floor is especially significant for women, particularly after childbirth, as overstretching or tearing of tissues in this area can affect stability and control. In sport, walking, and running, the pelvic floor helps hold everything in place and provides crucial support.
Ligaments at the Rear
Finally, looking from the back, we can see some of the ligaments that hold the pelvis together. These ligaments attach the legs to the hip joints and stabilise areas such as the sacroiliac joint, where the spine connects to the pelvis. This region is highly complex and essential for stability and movement.
Conclusion
That’s an overview of the muscular and ligament anatomy of the pelvis. There’s a lot going on in this area, and in my next video, I’ll focus specifically on the hip joint.
Hope that’s useful – thanks for watching!
