CORE

ESSENTIALS
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CORE STABILITY relates to the bodily region

bounded by the abdominal wall, the pelvis, the lower
back, and the diaphragm, and its ability to stabilize the
body during movement.

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THE CORE is associated with abdominal muscle

groups (transversus abdominis, internal/external
obliques, rectus abdominis), hip abductors/adductors,
hip flexors, and the lumbar spine.

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CORE STABILIZING MUSCLES contract

together (synchronized) upon the contents of
abdominal cavity that provides support to the spine and
pelvis during movement.

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THE CORE is typically associated with

isometric strength, but the lumbar spine is primarily
responsible for posture and stability providing the
strength needed for stability required in dynamic sports.

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THE CORE is activated first whenever a person

moves to lift an object or simply moves from one
position to another (this typically occurs with an
unconscious change in breathing pattern).

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THE ABDOMEN

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RECTUS ABDOMINIS
ORIGIN
pubic crest
pubic symphysis
INSERTION
5th, 6th, and 7th costal cartilages
medial intercostal margin
xiphoid process (posterior aspect)
ACTION
flexes trunk
aids forced expiration
raises intra-abdominal pressure
RECTUS ABDOMINIS

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TRANSVERSUS ABDOMINIS
ORIGIN
costal margin
lumbar fascia
iliac crest (anterior two-thirds)
inguinal ligament (lateral half)
INSERTION
aponeurosis of rectus sheath (anterior and
posterior)
conjoint tendon to pubic crest
pectineal line
ACTION
supports abdominal wall
aids forced expiration
aids in raising intra-abdominal pressure
conjoint tendon supports posterior wall of
inguinal canal

TRANSVERSUS ABDOMINIS

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INTERNAL OBLIQUES
ORIGIN
lumbar fascia
iliac crest (anterior two-thirds)
inguinal ligament (lateral half)
INSERTION
costal margin
aponeurosis of rectus sheath (anterior and
posterior)
conjoint tendon to pubic crest
pectineal line
ACTION
supports abdominal wall
assists forced expiration
aids in raising intra-abdominal pressure
abducts and rotates trunk (with muscles of
other side)
Conjoint tendon supports posterior wall of
inguinal canal

INTERNAL OBLIQUES

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EXTERNAL OBLIQUES
ORIGIN
anterior angles of the lower eight ribs
INSERTION
iliac crest (outer anterior half)
inguinal ligament
pubic tubercle and crest
aponeurosis of rectus sheath (anterior)
ACTION
supports abdominal wall
assists forced expiration
aids in raising intra-abdominal pressure
abducts and rotates trunk (with muscles of
other side)

EXTERNAL OBLIQUES

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DIAPHRAGM
ORIGIN
vertebral: crura from the bodies of L1-2
(left), L1-3 (right)
costal: medial and lateral cruciate ligaments, inner aspect of lower six ribs
sternal: two slips from posterior aspect of
xiphoid process
INSERTION
central tendon
DIAPHRAGM

ACTION
inspiration
assists in raising intra-abdominal pressure

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THE BACK

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ERECTOR SPINAE
ORIGIN
spinous processes of T9 to T12
INSERTION
spinous processes of T1 and T2
cervical vertebrae
ACTION
extends the vertebral column

ERECTOR SPINAE
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ILIOCOSTALIS
ORIGIN
iliac crest
sacrum
lumbar vertebrae
INSERTION
ribs
cervical transverse processes
ACTION
extends the vertebral column
lateral flexes the vertebral column

ILIOCOSTALIS
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SPINALIS
ORIGIN
spinous processes
INSERTION
spinous processes six levels above
ACTION
lateral flexion of the vertebral column

SPINALIS
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LONGISSIMUS
ORIGIN
transverse processes
INSERTION
transverse processes several levels above
ACTION
extends the vertebral column

LONGISSIMUS
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MULTIFIDUS
ORIGIN
sacrum
erector spinae
aponeurosis
posterior superior iliac spine (PSIS)
iliac crest
INSERTION
spinous processes of the vertebrae (from
the sacrum to the axis)
ACTION
stabilizes the vertebrae in local movements
of the vertebral column

MULTIFIDUS
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QUADRATUS LUMBORUM
ORIGIN
apices of transverse processes of L1 to L4
iliolumbar ligament
iliac crest (posterior third)
INSERTION
inferior border to the 12th rib
ACTION
lateral flexion of the vertebral column
(ipsilateral contraction)
extension of lumbar vertebral column
(bilateral contraction)
fixes the 12th rib during forced expiration
elevates ilium (ipsilateral contraction)

QUADRATUS LUMBORUM
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THE PELVIS

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ILIACUS
ORIGIN
iliac fossa (within the abdomen)
INSERTION
femur (lesser trochanter - lower surface)
ACTION
flexes and laterally rotates the thigh at the
hip
flexes trunk and pelvis on thigh
ILIACUS

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PSOAS
ORIGIN
transverse processes of L1 to L5
bodies of T12 to L5
intervertebral discs below bodies of T12 to
L4
INSERTION
femur (lesser trochanter - middle surface)
ACTION
flexes and laterally rotates the thigh at the
hip
flexes vertebral column

PSOAS

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RECTUS FEMORIS
ORIGIN
straight head: anterior inferior iliac spine
reflected head: ilium (above acetabulum)
INSERTION
quadriceps tendon to patella
ACTION
extends leg at the knee
flexes thigh at hip
RECTUS FEMORIS

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SARTORIUS
ORIGIN
anterior superior iliac spine (directly below)
INSERTION
tibia (upper medial surface of the shaft)
ACTION
flexes thigh at the hip
abducts thigh at the hip
laterally rotates thigh at the hip
flexes leg at the knee
rotates leg at the knee

SARTORIUS

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TENSOR FASCIAE LATAE

ORIGIN
iliac crest (between tubercle of iliac crest
and the anterior superior iliac spine)
INSERTION
iliotibial tract (anterior surface of the lateral
condyle of the tibia)
ACTION
maintains extension of the knee
abducts at the hip

TENSOR FASCIAE LATAE

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GLUTEUS MAXIMUS
ORIGIN
ilium (outer surface)
sacrum (lateral mass)
sacrotuberous ligament
coccyx
INSERTION
gluteal tuberosity of femus (deepest
quarter)
iliotibial tract (remaining three-quarters)
ACTION
extends the thigh at the hip
laterally rotates the thigh at the hip
maintains extension of the knee (via
iliotibial tract)

GLUTEUS MAXIMUS

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GLUTEUS MEDIUS
ORIGIN
ilium (outer surface)
INSERTION
greater trochanter of femur (posterolateral
surface)
ACTION
abducts the thigh at the hip
medially rotates the thigh at the hip
pelvic tilt when walking

GLUTEUS MEDIUS

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ADDUCTOR BREVIS
ORIGIN
pubis (inferior ramus and body)
INSERTION
linea aspera (upper third)
ACTION
adducts the thigh at the hip
ADDUCTOR BREVIS

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ADDUCTOR LONGUS
ORIGIN
pubis (superior ramus)
INSERTION
medial linea aspera (lower two-thirds)
ACTION
adducts the thigh at the hip
laterally rotates the thigh at the hip
flexes thigh at the hip

ADDUCTOR LONGUS

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ADDUCTOR MAGNUS
ORIGIN
adductor portion: ischiopubic ramus
hamstring portion: lower outer quadrant
of the posterior surface of the ischial
tuberosity
INSERTION
adductor portion: lower gluteal line and
linea aspera
hamstring portion: adductor tubercle

ADDUCTOR MAGNUS

ACTION
adductor portion: adducts and medially
rotates the thigh at the hip
hamstring portion: extends the thigh at the
hip

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PECTINEUS
ORIGIN
pubis (pectineal line)
superior pubic ramus (directly below)
INSERTION
vertical line between spiral line and gluteal
crest below lesser trochanter of femur
ACTION
flexes the thigh at the hip
adducts the thigh at the hip
medially rotates the thigh at the hip

PECTINEUS

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GRACILIS
ORIGIN
ischiopubic ramus (outer surface)
INSERTION
upper medial shaft of tibia below sartorius
ACTION
adducts the thigh at the hip
flexes knee
medially rotates a flexed knee
GRACILIS

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