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Lower Extremities
| Question | Answer |
|---|---|
| Rectus Femoris | Upper thigh Action - Flexion of Hip, Extension of Knee Exercise: Step-Up's Synergist: Sartorius (hip flexor), Vastus lateralis/medialis/intermedius (knee extension) Antagonist: Bicep Femoris |
| Vastus Lateralis | - lateral side of thigh Action: extension of knee - exercise: front foot elevated lunge, narrow leg squat Synergist: vastus intermedius/medialis, rectus femoris Antagonist: biceps femoris, semitendinosus, semimembranosus |
| Vastus Intermedius | - deep to rectus femoris, middle thigh - action: extension of knee - exercise: leg extensions, Bulgarian squats, leg press, straighten knee Synergist: vastus lateralis/medialis, rectus femoris Antagonist: bicep femoris, semitendinosus, semimembranosus |
| Sartorius | - Cross leg (hip to knee), not quad muscle - longest muscle in body Action: flexion of knee, flexion of hip Exercise: multi-plane lunges, high step-ups, lateral band walks synergists: gracilis, hamstrings Antagonist: quadriceps, adductor group |
| Adductor Brevis | - attaches femur to pelvis region - action: adduction of hip, medial rotation of hip - exercise: lateral lunges, wide leg press, wide squats Synergist: adductor Longus, brevis Antagonist: hip adductors, gluteus medius/minimus, tensor fasciae latae |
| Gracilis | - long, down medial side - action: adduction of hip - exercise: banded adduction, sumo squat - synergist: adductor group (Longus, brevis, Magnus) - Antagonist: hip abductors: gluteus medius/minimus, tensor fasciae latae, quadriceps femoris |
| Adductor longus | - pelvic region to middle of femur - action: adduction of hip, medial rotation of hip exercise: lateral lunges, wide leg press, wide squats Synergist: adductor Magnus, brevis Antagonist: hip adductors, gluteus medius/minimus, tensor fasciae latae |
| Adductor Magnus | - flat, femur to pelvis Action: adduction of hip, medial rotation of hip Exercise: lateral lunges, wide leg press, wide squats Synergist: adductor Longus/brevis Antagonist: hip adductors, gluteus medius/minimus, tensor fasciae latae |
| Psoas Major | - hip to spine, diagonal Action: flexion of hip Exercise: seated leg lift Synergist: iliacus, rectus femoris Antagonist: gluteus maximus, adductor Magnus, hamstrings |
| Iliacus | - sits in iliac fossa Action: flexion of hip Exercise: seated leg raise Synergist: psoas major, rectus femoris Antagonist: gluteus maximus, adductor Magnus, hamstrings |
| Tensor fascia Latae | - side of hip Action: abduction of hip Exercise: side-lying leg raise Synergist: gluteus medius/minimus Antagonist: gluteus maximus, hip adductors |
| Gluteus maximus | BUTT - action: extension of hip, lateral rotation of hip exercise: goblet squat, weighted hip thrust Synergist: bicep femoris, semitendinosus, semimembranosus Antagonist: iliacus + psoas major, (hip flexors) |
| Iliotibial tract (band) | - lateral, down leg Action: tendon that connects three muscles just below the knee Exercise -side lying hip adduction Synergist: tensor fasciae latae Antagonist: none |
| Gluteus Medius | - top of hip Action: extension of hip, abduction of hip, medial rotation of hip Exercise: side lying hip adduction, side planks Synergist: gluteus minimus Antagonist: hip adductor muscle group (brevis, Longus, Magnus), gracilis |
| Gluteus minimus | - small - in hip Actions: extension of hips, abduction of hip, medial rotation of hip exercise: side-lying leg life Synergist - gluteus medius Antagonist: hip addictions (Longus, brevis, Magnus), gracilis |
| Biceps femoris | - lateral hamstring muscle Action: flexion of knee, extension of hip Exercise: leg curl, hamstring curl Synergist: semitendinosus, semimembranosus Antagonist: quadriceps femoris |
| Semimembranosus | - deep to semitendinosus, flat, medial hamstring muscle Action: flexion of knee Exercise: glute bridge, single leg deadlift, Romanian deadlift, leg curl Synergist: semitendinosus, biceps femoris Antagonist: quadriceps group (rectus femoris) |
| Semitendinosus | - superficial to semimembranosus, long, medial hamstring muscle Action: flexion of knee, extension of hip Exercise: Romanian deadlift, leg curl, glute bridge Synergist: semimembranosus, bicep femoris Antagonist: quadriceps (rectus femoris) |
| Fibularis longus | - lateral/dorsi Action: eversion of ankle Exercise: single leg balance Synergist: fibularis brevis Antagonist: tibialis Anterior |
| Tibialis Anterior | - front shin of leg Action: dorsiflexion of ankle Exercise: toe raises Synergist: fibularis tertius Antagonist: gastrocnemius, soleus, fibularis longus |
| Tibialis posterior | - deep to soleus Action: inversion of ankle Exercise: seated resistance ankle inversion (using a band) Synergist: medial gastrocnemius Antagonist: fibularus longus |
| Soleus | - deep to gastrocnemius Action: plantar flexion of ankle exercise: seated calg raise Synergist: gastrocnemius Antagonist: tibialis Anterior |
| Gastrocnemius | - superior to soleus Action: plantar flexion of ankle, flexion of knee Exercise: uphill hiking/running Synergist: soleus Antagonist: tibialis anterior |
Created by:
Shannonnev0822