LEG exercises

The main muscle groups responsible for movement of the lower body are: the quadriceps, the muscles that give the upper front leg its shape; the hamstrings, the equivalent muscle group at the back of the upper leg; the gluteal muscles, resting on the back of the pelvis; and the calves, at the back of the lower leg.

The main role of the quadriceps (or quads) is to extend the knee, with one division (rectus femoris) specifically also enabling hip flexion. Hamstrings, meanwhile, extend the hips and flex the knee. The glutes work to extend the hips, as well as aiding internal and external rotation of the leg at the hip. The calves mainly plantarflex the ankle and flex the knee.

Within lower-body training, multiple muscle groups combine to help coordinate movement around the hip, knee, and ankle joints.

  • When performing compound exercises (which involve more than one joint), you will be using muscles across the lower body to perform the movement while controlling the forces around each joint. Examples include back squats and deadlifts.

  • When performing isolation exercises (which involve only one joint), you will be biasing one muscle group over others. You still use other muscles though—to stabilize the forces around the working joint. Examples are leg extensions and calf raises.

DK

n Double-tap image to read the labels

POSTERIOR VIEW

Gluteus medius

Fan-shaped muscle that extends the hip more laterally and rotates the leg

Gluteus maximus

One of the biggest muscles in the body; it extends the hip and rotates the leg

Adductor magnus

Known as an adductor of the hip but also acts as a powerful hip extensor

Vastus lateralis

Division of the quadriceps

Biceps femoris long head

The most lateral of the hamstrings, which extend the hip, flex the knee, and rotate the leg

Semitendinosus

A division of the hamstrings

Semimembranosus

A division of the hamstrings

Biceps femoris short head

A division of the hamstrings

Femur

The thighbone; the longest, strongest, and heaviest bone in the body

Gastrocnemius

Forms the major bulk of the calf; it has two heads and helps plantarflex the ankle and flex the knee

Soleus

Large, flat muscle lying beneath the gastrocnemius; its name comes from the Latin for sole or flatish

Achilles (calcaneal) tendon

This common tendon, shared between the gastrocnemius and soleus muscles, winds 90° on its path toward the heel

Fibula

A thin bone that sits on the outside of the lower leg

Calcaneus

The heel bone

ANTERIOR VIEW

Iliopsoas

Formed of two merged muscles (psoas and iliacus), it flexes the hip

Tensor fascia latae

Often abbreviated to TFL, it helps stabilize the femur, alongside the hip and knee joints

Pectineus

Flexes and adducts the hip

Adductor longus

Fan-shaped muscle that is one of the adductor muscles

Gracilis

Long, thin, superficial muscle that aids in flexion and adduction at the hip and knee

Sartorius

Flexes, abducts, and laterally rotates the hip, and flexes the knee

Rectus femoris

Division of the quadriceps; flexes the hip and extends the knee

Vastus medialis

Division of the quadriceps

Patella

Also called the kneecap, attached to the quadriceps tendon

Tibialis anterior

Dorsiflexes the ankle

Peroneus (fibularis) longus

Moves the foot and ankle in various directions; its tendon wraps under the foot

Tibia

The shinbone

Extensor digitorum longus

Extends lateral four digits and dorsiflexes the ankle

Flexor digitorum longus

Flexes the second to fifth toes and helps plantarflexion of the ankle

Extensor hallucis longus

Flexes the big toe and helps plantarflexion of the ankle

Building muscle and strength in your legs can improve your performance across workouts.

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