Find out your leg muscles and how they work to perform your thighs exercises correctly for the wonderful results you want.
Knowing the general anatomy of your thigh allows you to easily adjust the exercises to the muscles of the thigh that you want to develop or strengthen.
Your thigh is made of many muscles. What are main leg muscles?
Leg muscles in the front of the thigh
The most in front of your leg is the quadriceps muscle (quadriceps femoris), which consists of four heads: the rectus femoris muscle, the vastus medialis muscle, the vastus lateralis muscle, and vastus intermedius muscle.
The quadriceps muscle is one of the largest and strongest muscles in the human body. Its main function is to extend the knee and bend the hip joint (rectus femoris).
This muscle is responsible for the balance of the body (it has a static function) and works, for example, while standing (when the center of the body gravity shifts backward), while walking, going uphill, and going downhill.
What are legs muscles on the side of the thigh?
On the external side of the thigh, there is the tensor faciae latae.
Its most important task is to abduct the thigh (move it to the side), but it also rotates it and bends the hip joint.
On the internal side of your leg, there is adductor longus, adductor magnus, adductor brevis, gracilis.
Thanks to these leg muscles your body maintains balance.
In addition, adductor longus extend the hip, and adductor brevis helps cross the legs.
What are other leg muscles on the back of your thigh?
Legs muscles on the back
The main leg muscles of the back of the thigh are semitendinosus, semimembranosus, biceps femoris.
The muscles extend the hip joint (move thigh to the back), and adduct (brings the thigh closer to the body) the hip joint.
Additionally, the muscles bend the knee and rotate the lower leg (biceps and semi-tendons).
Knowing your leg muscles gives you an increased ability to adjust your exercises and get the results you want.
What are the great exercises for legs?
Below are exercises for the quadriceps (mainly rectus femoris), biceps femoris muscles, and glutes.
Put your feet hip-width apart and bent your knee at the right angle.
Your knees should be at the level with the heels. They should not move forward.
You can put your feel wider than hip-width apart if you want to activate your glute muscles more intensively.
You can check in the mirror if you are doing this exercise well!
In the next exercise work similar legs muscles and glutes as in the exercise above.
Put one leg in front (take one big step) of the other and bend the knees.
Your knees should bend at right angles.
After a few repetitions change the leg position and do the same exercise.
What are other great leg exercises?
The main leg muscles that work in the exercise below are tensor fasciae latae, sartorius, and partly glute muscles.
Lie on your side and raise your straight upper leg.
The lower leg should be bent at right angles, and the foot should be parallel to the floor. Do NOT point your toes up. The toes should be pointing to the side.
In the next exercise work the leg muscles: adductor longus, adductor magnus, adductor brevis, gracilis, pectineus, and the lower part of gluteus maximus.
Lie on your side and raise your straigth lower leg. The upper leg should be bent at the knee and rests on the floor.
Raise and lower the straight lower leg.
The foot of the working leg should be parallel to the floor. Don’t point your toes up.
Do a few repetitions then change the side and exercise the other leg.
Enjoy your exercises! 😉
How do you like the information?
I hope the knowledge about the leg muscles and thigh exercises presented above will allow you to perform the leg exercises more consciously.
Don’t forget to warm up at the beginning and stretch your legs at the end of your workout!
Source: “Functional anatomy in the field of physical education and physiotherapy studies” – Bogusław Marecki