Muscle Theory: Part 2

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Continuing with our Muscle Theory series, while in the Part 1 we looked into some of the upper body muscles, in this post we will focus our attention on the muscles of the lower body starting from the glutes:
1. Gluteus Maximus:

Origin: Posterior ¼ of the crest of ilium, posterior surface of sacrum and coccyx near the ilium, and fascia of lumbar area.

 Insertion: Oblique ridge on lateral surface of greater trochanter and iliotibial band of fasciae.

Action: Extension of hip, external rotation of hip, lower fibers which assist in adduction.

Exercise/Movement: Hip Thrust.


 2. Rectus Femoris: 

Origin:
Anterior iliac spine of the ilium and groove (posterior) above the acetabulum.

Insertion:
Superior aspect of patella and patellar tendon to tibial tuberosity.

Action:
Flexion of hip, extension of knee.

Exercise/Movement: Leg Extension.


 3. Vastus Lateralis:

Origin: Intertrochanteric line, anterior and inferior borders of greater trochanter gluteal tuberosity, upper half of the linea aspera and entire lateral intermuscular septum.

Insertion: Lateral border of patella and patellar tendon to tibial tuberosity.

 Action: Knee extension.

 Exercise/Movement: Barbell Front/Back Squat.


 4. Vastus Intermedius:

 Origin: Upper 2/3 of anterior surface of the femur.

Insertion: Upper border of patella and patellar tendon to tibial tuberosity.

Action: Knee Extension.

Example Exercise/Movement: Barbell Front/Back Squat.

5. Vastus Medialis:

 Origin: Entire length of linea aspera and the medial condyloid ridge

Insertion: Medial half of upper border of patella and patellar tendon to tibial tuberosity

Action: Knee Extension

Example Exercise/Movement: Barbell Front/Back Squat.


6. Semitendinosus:

Origin: Ischial tuberosity.

Insertion: Upper anterior medial surface of tibia.

Action: Extension of hip, flexion of knee, internal rotation of hip and knee.

Example Exercise/Movement: Seated leg curl.


 7. Semi-membranous:

 Origin: Ischial tuberosity

Insertion: Posteromedial surface of medial tibial condyle

Action: Extension of hip, flexion of knee, internal rotation of hip and knee

 Example Exercise/Movement: Seated leg curl.


8. Biceps Femoris:

Origin:

Long Head: Ischial tuberosity.

Short Head: Lower half of linea aspera, and lateral condyloid ridge.

Insertion (long head and short head): Lateral condyle of tibia and head of fibula.

Action: Extension of hip, flexion of knee, internal rotation of hip and knee.

Example Exercise/Movement: Seated leg curl/RDL.


9. Gastrocnemius:

Origin:

Medial Head: Posterior surface of the medial femoral condyle.

Lateral Head: Posterior surface of the lateral femoral condyle.

Insertion (medial and lateral head): Posterior surface of the calcaneous (Achilles tendon)

Action: Plantar flexion of the ankle, flexion of the knee.

Example Exercise/Movement: Standing calf raise.


10. Soleus:

Origin: Posterior surface of the proximal fibula and proximal 2/3 of the posterior tibial surface.

Insertion: Posterior surface of the calcaneus (Archilles tendon)

Action: Plantar flexion of the ankle.

Example Exercise/Movement: Seated calf raise.


The different muscles mentioned above are just some of the lower body muscles.


Note:Before starting/changing an exercise, dietary and supplementation program consult a qualified doctor/health care professional.


References:
1. ISSA CFT Text


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