Tag Archives: thigh

Leg extensions

For this exercise, you will need to use a leg extension machine.

First, choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. Adjust the pad so that it falls on top of your lower leg (just above your feet).

Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees, means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Exhale and use your quadriceps to extend your legs to the maximum. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Inhale and slowly lower the weight back to the original position, ensuring that you do not go past the 90-degree angle limit. Repeat.

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Backward Lunge

Stand with your torso upright holding two dumbbells in your hands by your sides.

In preparation to step backward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping backward. The raised foot should land on the toes first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.

Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.

Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs.

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Resistance band Squat and press

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.

Inhale and start with a squat, flexing the knees and hips to lower your body. Descend as far as possible, maintaining good posture in the spine, hips, and knees.

After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder as you exhale. Repeat.

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Dynamic seated Butterfly stretch

The butterfly stretch is one of the simplest stretches and works on your inner thighs, hips, and groin. It improves your flexibility for a variety of motion sports.

Sit on the floor or mat with your legs folded in front of you in a diamond shape with the soles of your feet together. Sit as upright and tall as possible, engage your abs stabilizing your spine. Keep your head aligned. Place your hands on the top of your feet.

In a controlled and fluid motion, move the legs slightly inward and toward each other and then contract the outside of the thighs to press the legs down back towards the floor, stretching through the inner thighs.

Continue this closing and opening of the legs about 12-15 reps.

Available free workouts:

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Hello, dears 🙂

I´ve been using the Photoshop Curves Tool. I hope these help to identify the targeted muscle in each exercise. Btw, +100 exercises are waiting for you, here 🙂

Static Lunge

The static lunge is a powerful exercise to engage your quads and gluteal muscles. It isn’t too far from a forward lunge 🙂 The key difference in the static lunge is that you hold your position. Instead of stepping forward to perform your lunge, stand with one foot forward and the other back, making a triangle with your legs. Without moving your feet, lower your rear leg until your knee almost touches the floor while bending your front leg. Repeat with the other side.

The thigh

The thigh is the area between the pelvis and the knee. We divide the thigh into three compartments: anterior, medial, and posterior.

Anterior compartment muscles

Thigh Anterior
· SartoriusIt is the longest muscle in the body. It assists in flexing, weak abduction and lateral rotation of the hip, and knee flexion.

anterior superior iliac spine (ASIS)

1. upper medial surface of body of tibia

· Quadriceps femoris: It is the knee extensor muscle.  It´s subdivided into four separate “heads”:

Rectus femoris: It is the only muscle of the group which crosses the hip joint and is a powerful knee extensor when the hip is extended, but is weak when the hip is flexed.

1. anterior head: anterior inferior iliac spine (AIIS)
2. posterior head: ilium just above the acetabulum

1. common quadriceps tendon into patella
2. tibial tuberosity via patellar ligament

Vastus lateralis or externus: It´s the largest part of the quadriceps femoris.

1. greater trochanter
2. lateral lip of linea aspera
3. lateral intermuscular septum

1. common quadriceps tendon into patella
2. tibial tuberosity via patellar ligament

Vastus medialis: It is the deeper muscle of the quadriceps muscle group. The intern is the most difficult to stretch once maximum knee flexion is attained. It can´t be further stretched by hip extension as the rectus femoris can, nor is it accessible to manipulate with massage therapy to stretch the fibres as the vastus lateralis and vastus medialis are.

1. intertrochanteric line of femur
2. medial aspect of linea aspera

1. common quadriceps tendon into patella
2. tibial tuberosity via patellar ligament

Vastus intermedius: It contributes to correct tracking of the patella.

anterior lateral aspect of the femoral shaft

1. common quadriceps tendon into patella
2. tibial tuberosity via patellar ligament

As a group, the quadriceps femoris is crucial in walking, running, jumping and squating.

Medial compartment muscles

Medial Thigh

· Gracilis: Is the most superficial muscle of the medial side. It adducts, medially rotates and flexes the hip, and aids in flexion of the knee.

body of pubis & inferior pubic ramus

1. medial surface of proximal tibia, inferior to tibial condyle

Pectineus: It is the most anterior adductor of the hip. Its primary function is hip flexion. Also, it adducts and medially rotates the thigh.

1. pectineal line of the pubis
2. superior pubic ramus

1. the pectineal line of the femur
2. (just below the lesser trochanter on the posterior aspect of the femur)

· Adductor brevis: immediately deep to the pectineus and adductor longus, the adductor brevis pulls the thigh medially. Also stabilizes the movements of the trunk when standing on both feet,m or to balance when standing on a moving surface. Primarily known as a hip adductor, it also functions as a hip flexor.

body & inferior ramus of pubis

superior portion of linea aspera

Adductor longus: Adducts the thigh and medially rotate.

anterior surface of pubis, just inferior to the pubic tubercle

medial lip of linea aspera on middle half of femur

Adductor magnus: Powerful adductor of the thigh made especially active when the legs are moved from a widespread position to one in which the legs parallel each other.

1. anterior fibers: inferior pubic ramus
2. oblique fibers: ischial ramus
3. posterior fibers: ischial tuberosity

1. proximal 1/3 of linea aspera
2. adductor tubercle

The adductor muscle group is used pressing the thighs together to ride a horse, kicking with the inside of the foot in soccer or swimming. They contribute to flexion of the thigh when running or against resistance (squatting, jumping…)

Posterior compartment muscles
Thigh Posterior
· Biceps femoris: It has two parts or “heads”. Both heads perform knee flexión. The long head (1 of the three hamstring muscles) is involved in hip extension. It is a weaker flexor when the hip is extended as well as a weaker hip extender when the knee is flexed. When the knee is semiflexed, the biceps femoris rotates the leg slightly outward.

1. long head: ischial tuberosity
2. short head: lateral lip of linea aspera and the lateral intermuscular septum

1. head of fibula
2. maybe to the lateral tibial condyle

Semimembranosus: It helps to extend the hip joint and flex the knee. Also medially rotates the femur when the hip is extended. It can counteract the forward bending at the hip joint.

ischial tuberosity

1. posterior medial aspect of medial tibial condyle
2. fibers join to form most of oblique popliteal ligament (& medial meniscus)

Semitendinosus: It lies between the other two muscles. Collectively flex the knee and extend the hip.

ischial tuberosity

1. medial aspect of tibial shaft
2. contributes to the pez anserine

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben