Anatomy:

The lower body has muscles in 8 major areas... the glutes, quadriceps, hamstrings, inner thighs, back of the calf, outside of the lower leg, shin, and foot.

The Glutes consists of 3 muscles in the hip area-- the gluteus maximus, gluteus medius, and the gluteus minimus. The glutes work to move the hip backwards and out to the side.

The Quadriceps are group of 4 muscles in the front of the thigh-- vastus lateralis, vastus intermedius, vastus medialis, and the rectus femoris. The Quadriceps work to straighten the knee.

The Hamstrings are a group of 3 muscles on the back of the thigh-- biceps femoris, semitendinosus, and semimembranosus. The hamstrings pull the hip backwards and bend the knees.

The Inner Thigh also referred to as the adductor group consists of 5 muscles-- pectineus, adductor brevis, adductor longus, adductor

magnus, and gracilis. The inner thigh muscles pull the hip inwards.

The Calf has 2 layers of muscles, superficial and deep. The biggest calf muscles (gastrocnemius and soleus) are in the superficial layer and you can see them at the back of the lower leg. The calf muscles point the toes and help you raise on to your tip toes.

Function:

The function of the Quadriceps as a whole is to extend the knee (straighten the knee).

The Rectus Femoris functions to extend the knee but also acts as a hip flexor because it crosses the hip joint.

The "commonly thought of" primary functions of the Hamstrings are knee flexion (bringing the heel towards the buttocks) and hip extension (moving the leg to the rear).

An example of knee flexion is the leg curl exercise and an example of

hip extension is the stiff-legged deadlift exercise.

In movement, the hamstrings "primary" function is NOT knee flexion. In walking or running, for example, the primary function of the hamstring is to decelerate the lower leg in the saggital plane. Positionally, knee flexion in walking/running occurs as a result of hip flexion and plantarflexion, again positionally.

The function of th

e Gastrocnemius is to elevate the heel (known as plantar flexion).

The function is the Soleus is exactly the same as the Gastrocnemius: to raise the heel. The only difference is that it works in a different position: with the knee bent.

Exercises:

Barbell Squat
Standing Calf Raise Machine

Lying Leg Curls
Stiff Leg Deadlift

Hack Squat
Standing Leg Curl
Seated Calf Raise Machine
Smith Machine Squat

Leg Press
Front Squat
Barbell Lunges
Dumbell Lunges
Stiff Leg Dumbell Deadlift
Dumbell Calf Raise
Donkey Calf Raise
Bodyweigth Lunges
Wall Sits
Standing Barbell Calf Raises
High Bar Squats
Single Lying Leg Curl
Toe Press On Leg Press
Porn Star Squats Best Squats
1narrow Stance Squats

Leg Exercises

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Leg Exercises