Major Muscles in Lower Body

Motion

To benefit the most from a stretching program it makes sense to be aware of some of the muscles involved so that a mental picture may be created when actually doing the stretch. It should be noted that there can be a perception that a limb makes a muscle work. Make sure the image is correct - the muscle makes the limb move.

The major muscle groups considered here involve the front-of-thigh (quadriceps form a group of four muscles), the hamstrings (a group of three muscles at the back of the thigh), hip flexors and extensors, the adductors (inside thigh) and the hip abductors. Below the knee are the calf muscles. The following list is not comprehensive and should make you realise that as a result of possessing these twenty major muscles in each leg, just between the hip and ankle, it is going to require some extensive stretching to make sure they are all worked properly.

There are also many smaller, but important muscles. Each muscle has a function and all must be stretched equally well or an imbalance of power will inevitably result. The danger is that if some muscles allow greater freedom of movement and are speed and length conditioned better than others then a serious strain or tear could result by a shorter or tighter muscle being forced to move too much, regardless of how much they are warmed up. Stretching is essential for good form, flexibility and safety.

Abductors of the hip
gluteus medius
gluteus minimus

Adductors of the hip
adductor brevis
adductor longus
adductor magnus
gracilis
pectineus

Calf
gastrocnemius
soleus

Extensor of the hip
gluteus maximus

Flexors of the hip
iliacuspsoas major (iliopsoas)

Hamstrings
biceps femoris
semitendinosus
semimembranosus


Quadriceps femoris
rectus femoris
vastus medialisvastus intermedius
vastus lateralis