Agonist Synergist

Question 1

Squat pattern

Answer 1

Agonist: Quads or Glutes depending on starting position

Synergist: Adductors

Question 2

Hinge pattern

Answer 2

Agonist: Glutes

Synergist: Hamstrings and erector spinae

Question 3

Unilateral pattern (depending on torso vs shin angle)

Answer 3

Foward lunge agonist: Quads

Reverse lunge: Glutes

Step up: Forward torso = glutes. ; Upright torso w/ more knee bend = Quads

Question 4

Vertical push pattern

Answer 4

Agonist: Anterior and medial deltoids

Synergist: Triceps brachii, upper and lower trapezius, serratus anterior

Question 5

Vertical pull pattern

Answer 5

Agonist: Latissimus dorsi

Synergist: Biceps brachii, rhomboid major/minor

Question 6

Horizontal push pattern

Answer 6

Agonist: Pectoralis major

Synergist: Anterior deltoid, triceps brachii, pectoralis minor and serratus anterior ( except for bench more for pushups)

Question 7

Horizontal pull

Answer 7

Agonist: Latissimus dorsi, posterior deltoid

Synergist: Biceps brachii, middle trapezius, rhomboid major/minor

Question 8

Transitional/jumps

Answer 8

Agonist: Quads and glutes (be able to demonstrate proper jump mechanics and know why you shouldn’t jump more than 10x)