CORE Essentials

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COREESSENTIALS

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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 withisometric 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 liga-

ments, inner aspect of lower six ribs• sternal: two slips from posterior aspect of

xiphoid process

INSERTION• central tendon

ACTION• inspiration• assists in raising intra-abdominal pressure

DIAPHRAGM

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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

ACTION• adductor portion: adducts and medially

rotates the thigh at the hip• hamstring portion: extends the thigh at the

hip

ADDUCTOR MAGNUS

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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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