Lower Body Muscle Anatomy

Question 1

Gastrocnemius
Soleus

Answer 1

Antagonist: anterior tibialis
Exercises: hill running, jumping rope, calf raises, cycling, stair climbing

Question 2

Rectus femoris

Answer 2

Antagonist: hamstrings
Exercises: running, leg press, squat, jumping rope

Question 3

Biceps femoris

Answer 3

Antagonist: quadriceps
Exercises: cycling, hamstring curls with knee in external rotation

Question 4

Semitendinosus
Semimembranosus

Answer 4

Antagonist: quadriceps
Exercises: cycling, hamstring curls

Question 5

Gluteus Maximus

Answer 5

Antagonist: hip flexors
Exercises: cycling, plyometrics, jumping rope, squats, stair climbing machine

Question 6

Glute medius
Glute minimus

Answer 6

Antagonist: lateral rotators and the adductors
Exercises: side lying leg raises, walking, running

Question 7

6 deep external rotators (Piriformis)

Answer 7

Antagonist: glute med, glute min
Exercises: resisted external rotation of the thigh

Question 8

Tensor Fascia Latae

Answer 8

Antagonist: glute max, adductor magnus
Exercises: hanging knee raises, side lying leg raises, running

Question 9

Pectineus

Answer 9

Antagonist: glute med, glute min
Exercises: hanging knee raises, side lying bottom leg raises, resisted external rotation of the thigh

Question 10

Adductor magnus
Adductor brevis
Adductor longus
Gracilis

Answer 10

Antagonist: glute med, glute min
Exercises: side lying bottom leg raises, resisted adduction

Question 11

Sartorius

Answer 11

Antagonist: unknown
Exercises: knee lift with hip external rotation, wide stance onto bench

Question 12

Illiopsoas (illiacus, psoas major and minor)

Answer 12

Antagonist: glute max
Exercises: straight leg sit ups, running with high knees, leg raises, hanging knee raises

Question 13

Anterior Tibialis

Answer 13

Antagonist: Gastroc, soleus
Exercises: cycling with toe clips, resisted inversion