Exercises - Involved Muscles & Movements

Question 1

Barbell Hip Thrust

Answer 1

Involved Muscles:

1. M. gluteus maximus
2. M. biceps femoris (long head)
3. M. erector spinae
4. M. semitendinosus
5. M. semimembranosus

Function:
Extension in the hip joint

Question 2

Back extensions

Answer 2

Involved Muscles
1. M. erector spinae (lower part)

Function:
Extension of the lumbar spine

Question 3

Dips

Answer 3

Involved Muscles:

1. M. triceps brachii
2. M. pectoralis major
3. M. trapezius, pars ascendens (= lower part)
4. M. deltoideus, pars clavicularis (= anterior part)

Function:

1. Anteversion in the shoulder joint (M. pectoralis major & M. deltoideus, pars clavicularis)
2. Extension in the elbow joint (M. triceps brachii)
3. Depression of the shoulder blades (M. trapezius, pars ascendens)

Question 4

Shoulder press

Answer 4

Involved Muscles:

1. M. Deltoideus, pars clavicularis (= anterior part)
2. M. triceps brachii
3. M. serrartus anterior, pars superior (= upper part)
4. M. trapezius, pars descendens (= upper part)
5. M. pectoralis major

Function:

1. Abduction in the shoulder joint (M. deltoideus, pars clavicularis)
2. Flexion of the humerus in the shoulder joint (M. pectoralis major)
3. Extension in the elbow joint (M. triceps brachii)
4. Elevation of the shoulder belt (M. trapezius, pars descendens & M. serratus anterior, pars superior)

Question 5

Lat Pull-downs

Answer 5

Involved Muscles:

1. M. latissimus dorsi
2. M. biceps brachii
3. M. trapezius, pars ascendens

Function:

1. Adduction in the shoulder joint (M. latissimus dorsi, M. biceps brachii (caput breve))
2. Flexion in the elbow joint (M. biceps brachii)
3. Depression of the shoulder blades (M. trapezius, pars ascendens)

Question 6

Calf raises

Answer 6

Involved Muscles:

1. M. gastrocnemius
2. M. soleus
3. M. peroneus longus
4. M. peroneus brevis
5. M. tibialis posterior
6. M. flexur digitorum longus
7. M. flexor hallucis longus

Function:
Plantarflexion (lowering the ball of the foot) in the upper ankle joint

Question 7

Shrugs

Answer 7

Involved Muscles:

1. M. trapezius, upper part (M. trapezius, pars descendens)
2. Mm. rhomboidei
3. M. levator scapulae
4. M. serratus anterior

Function:
Elevation of the shoulderblades (1.-4.)

Question 8

Lateral raise

Answer 8

Involved Muscles:

1. M. deltoideus, pars acromialis (middle part)
2. M. trapezius, pars descendens (upper part)

Function:

1. Abduction in the shoulder joint (M. deltoideus, pars acromialis)
2. Elevation of the shoulder girdle (M. trapezius, pars descendens)

Question 9

Bench press

Answer 9

Involved Muscles:

1. M. pectoralis major
2. M. deltoideus, pars clavicularis (anterior part)
3. M. triceps brachii

Function:

1. Anteversion in the shoulder joint (M. pectoralis major; M. deltoideus, pars clavicularis)
2. Partial adduction in the shoulder joint (M. pectoralis major; M. triceps brachii [caput longum]
3. Extension in the elbow joint (M. triceps brachii)

Question 10

Hanging leg raises with knees to chest

Answer 10

Involved Muscles:

1. M. iliopsoas
2. M. rectus abdominis

Function:

1. Flexion in the hip joint (M. iliopsoas & M. rectus abdominis)
2. Flexion of the spine (M. rectus abdominis)

Question 11

Crunches

Answer 11

Involved Muscles:

1. M. rectus abdominis
2. M. obliquus externus abdominis
3. M. obliquus internus abdominis

Function:
Flexion of the spine (1.-3.)

Question 12

Dumbbell side bend

Answer 12

Involved Muscles:

1. M. obliquus externus abdominis
2. M. obliquus internus abdominis
3. M. quadratus lumborum
4. M. erector spinae
5. M. iliopsoas

Function:
Lateralflexion of the spine (1. - 5.)

Question 13

Dumbbell triceps extension

Answer 13

Involved Muscles:

1. M. triceps brachii
2. M. anconeus

Function:
Extension in the elbow joint (1. & 2.)