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Front leg
Your front hip exors and hip
external rotators actively work to
stabilize your hip. Your gluteus maximus
is stretching while engaging to hold the
pose. Your hamstrings ex and stabilize
your knee, while your quadriceps engage
in a lengthening position to stabilize. Your
calf muscles and tibialis anterior
engage to stabilize your ankle.
Extended leg
Your hip extensors engage
while the quadriceps extend
your knee. Your hip exors
stretch while stabilizing your hip.
The bularis muscles lengthen
while actively pressing the outer
edge of your foot down. Your
calf muscles and tibialis
anterior stabilize your ankle.
Torso
Your spinal extensors and
transversus abdominis
elongate and stabilize your
spine. Your rhomboids and
middle and lower trapezius
retract your scapulae.
Neck
To turn your neck, your rotatores,
multidus, sternocleidomastoid, and
semispinalis cervicis engage on the side
you are turning away from (contralateral,
this model’s left) while stretching on the
opposite side (ipsilateral, this model’s right).
Sternocleidomastoid
Splenius muscles
Spine
Spinal extensors
Rectus abdominis
Transversus abdominis
Knee
Gastrocnemius
Tensor fasciae latae
Hip external rotators
Adductor magnus
Rectus femoris
Semitendinosus
Vastus medialis
Sartorius
Tibialis anterior
Soleus
Ankle
Iliopsoas
Hip
Adductor magnus
Tensor fasciae latae
Sartorius
Vastus medialis
Rectus femoris
Vastus lateralis
Knee
Fibularis longus
Tibialis anterior
Gastrocnemius
Soleus
Fibularis brevis
Fibularis tertius
Ankle
US_102-103_Warrior_II_01.indd 103 20/09/2018 21:10