Muscle Exercises and ADL's Flashcards
1
Q
List 2 exercises: Rectus Femoris
A
- Bulgarian Split Squats
- Walking Lunges
2
Q
List 2 exercises: Vastus Lateralis
A
- Step Ups
- Single Leg Extensions
3
Q
List 2 exercises: Vastus Medialis
A
- Single Leg Press
- Close Stance Squats
4
Q
List 2 exercises: Vastus Intermedius
A
- Box Jumps
- Cycling
5
Q
List 2 exercises: Biceps Femoris Long Head
A
- Romanian Deadlifts
- Good Mornings
6
Q
List 2 exercises: Biceps Femoris Short Head
A
- Standing Leg Curls
- Elevated Bridges
7
Q
List 2 exercises: Semitendinosus
A
- Single-leg deadlifts
- Leg Press (high feet position)
8
Q
List 2 exercises: Semimembranosus
A
- Straight Leg Raises
- Seated Leg Curls
9
Q
List 2 exercises: Piriformis
A
- Clamshell (with resistance bands)
- Supine Piriformis Stretch
10
Q
List 2 exercises: Adductor Brevis
A
- Sumo Squats
- Wide Stance Leg Press
11
Q
List 2 exercises: Adductor Magnus
A
- Lateral Lunges
- Sumo Deadlifts
12
Q
List 2 exercises: Adductor Longus
A
- Side Lunges
- Lateral Band Walks
13
Q
List 2 exercises: Gracilis
A
- Side Lying Leg Raises
- Adductor Ball Squeeze
14
Q
List 2 exercises: Pectineus
A
- Seated Leg press
- Cross Over Leg Extensions
15
Q
List 2 exercises: Tensor Fascia Latae
A
- Lateral Band Walks
- Clamshells
16
Q
List 2 exercises: Gluteus Maximus
A
- Hip Thrusts
- Cable Kickbacks
17
Q
List 2 exercises: Gluteus Medius
A
- Single Leg Squats
- Fire Hydrants
18
Q
List 2 exercises: Gluteus Minimus
A
- Single Leg Deadlifts
- Band Side Steps
19
Q
List 2 exercises: Sartorius
A
- Dumbbell Lateral Lunges
- Seated Leg Raises (turning foot outward)
20
Q
List 2 exercises: Popliteus
A
- Stair Master
- Standing leg curls
21
Q
List 2 exercises: Plantaris
A
- Calf Raises
- Box Jumps
22
Q
List 2 exercises: Gastrocnemius
A
- Jump Rope
- Farmer Walk on toes
23
Q
List 2 exercises: Psoas Major
A
- Seated Leg Lifts
- High Knees
24
Q
List 2 exercises: Iliacus
A
- Pigeon Pose
- Low Lunge
25
List 2 exercises: Rectus Abdominus
- Crunches
- Plank with hip dips
26
List 2 exercises: External Oblique
- Russian Twists
- Standing Side Crunches
27
List 2 exercises: Internal Obliques
- Bicycle Crunches
- Woodchoppers
28
List 2 exercises: Transverse Abdominus
- Plank
- Dead Bugs
29
List 2 ADLs: Rectus Femoris
- Climbing Stairs
- Walking
30
List 2 ADLs: Vastus Lateralis
- Walking on incline
- Running
31
List 2 ADLs: Vastus Medialis
- Sitting cross-legged
- Cycling
32
List 2 ADLs: Vastus Intermedius
- Squatting
- Walking
33
List 2 ADLs: Biceps Femoris Long Head
- Hiking
- Cycling
34
List 2 ADLs: Biceps Femoris Short Head
- Sitting
- Climbing Stairs
35
List 2 ADLs: Semitendinosus
- Bending over
- Running
36
List 2 ADLs: Semimembranosis
- Climbing stairs
- Cycling
37
List 2 ADLs: Piriformis
- Standing on one leg
- Sitting cross legged
38
List 2 ADLs: Adductor Brevis
- Squatting
- Sitting with legs together
39
List 2 ADLs: Adductor Magnus
- Lunging
- Walking
40
List 2 ADLs: Adductor Longus
- Sitting with legs together
- Squating
41
List 2 ADLs: Gracilis
- Cycling
- Walking
42
List 2 ADLs: Pectineus
- Squatting
- Lunging
43
List 2 ADLs: Tensor Fascia Latae
- Standing on one leg
- Hiking
44
List 2 ADLs: Gluteus Maximus
- Sitting
- Running
45
List 2 ADLs: Gluteus Medius
- Walking
- Cycling
46
List 2 ADLs: Gluteus Minimus
- Climbing Stairs
- Standing on one leg
47
List 2 ADLs: Sartorius
- Sitting cross legged
- Bending over
48
List 2 ADLs: Popliteus
- Squatting
- Cycling
49
List 2 ADLs: Plantaris
- Standing on tiptoes
- Jumping
50
List 2 ADLs: Gastronemius
- Standing on tiptoes
- Running
51
List 2 ADLs: Psoas Major
- Standing up
- Lunging
52
List 2 ADLs: Iliacus
- Walking
- Cycling
53
List 2 ADLs: Rectus Abdominus
- Lifting a heavy object
- Getting out of bed
54
List 2 ADLs: External Oblique
- Putting on shoes
- Driving
55
List 2 ADLs: Internal Oblique
- Carrying a heavy bag
- Turning over in bed
56
List 2 ADLs: Transverse Abdominus
- Engaging Core while standing
- Diaphragmatic Breathing
