Professional Documents
Culture Documents
KINESIOLOGY
Prepared by
DENNIS N. MUÑOZ, RN, RM, PTRP, MAN
CHAPTER 7
Flexion
Extension
Lateral Flexion
Lateral Rotation
Pelvic Movements
Flexion
Extension
Abduction
Adduction
Internal Rotation
External Rotation
Circumduction
Iliopsoas Muscle
(composed of)
Iliacus and Psoas major and
minor
Information
ORIGIN—iliacus inner surface of ilium.
ORIGIN—psoas major and minor lower
borders of the transverse processes (L1-5), sides
of the bodies of T12, the lumbar vertebrae (L1-5),
intervertebral fibrocartilages, and base of sacrum.
INSERTION—Iliacus and psoas major lesser
trochanter of the femur and shaft just below.
Information, cont.
#2 is the Psoas
#1 is the Iliacus
Palpation
Impossible to palpate
except with almost
complete relaxation of
the rectus abdominis
muscle.
Innervation
Lumbar nerve and femoral
nerve (L2-4) from the
Lumbar Plexus
Synergists:
– Flexion: Sartorius, Rectus femoris, Tensor
fasciae latae, Pectineus
– External rotation: Sartorius, six deep lateral
rotator muscles, Gluteus medius, Gluteus
maximus, Biceps femoris, Adductor magnus
Antagonists
Antagonists
– Flexion (extension of the hip): Gluteus
maximus, Semitendinosus, Semimembranosus,
Biceps femoris
– Ext. rotation (internal rotation of hip): Gluteus
minimus, Gluteus medius, Semitendinosus,
Semimembranosus, Pectineus
Strengthening Exercise and
Stretches
The iliopsoas muscle is powerful in actions
such as raising the legs from the floor while
in the supine position.
The muscle may be strengthened by
supporting the arms on a dip bar and then
flexing the hips to lift the legs. To decrease
resistance, flex the knees into a tucked
position.
Stretching the Iliopsoas
PNF
Self-stretch
Sports
Running
Baseball (stealing a base, pitching from the
“stretch”)
Gymnastics
Bicycling
Gymnastics
Cycling
Baseball pitcher
Running
Sartorius
Origin- anterior
superior iliac spine and
notch just below the spine
Insertion- anterior
medial condyle of
the tibia
Sartorius
Ballet- plies
Baseball & Softball - steping of the plate to
catch a ball
Swimming- breast stroke
RECTUS
FEMORIS
QUADRICEPS
1) RECTUS FEMORIS
2) VASTUS LATERALIS
3) VASTUS INTERMEDIUS
4) VASTUS MEDIALIS
ORIGIN
❁ Anterior inferior iliac spine of the ilium and
groove (posterior) above the acetabulum
INSERTION
❁ Superior aspect of the patella and patellar
tendon to the tibial tuberosity
CLASS LEVER
❁ Third Class Lever ❁ Second Class
❁ Axis = hip joint/knee joint
Lever
❁ Force = insertion (patella)
❁ Axis = hip joint
❁ Resistance = weight at
feet (squat, leg press, etc.) ❁ Force = insertion
or mid-shin (knee (patella)
extension ❁ Resistance = mid-
thigh/quad (hip
flexion)
DOES WHAT?
❁ACTION
✰Flexion of the hip
✰Extension of the knee
APPLICATION
❁ SYNERGISTS ❁ ANTAGONISTS
✰Sartorius ✰Hamstrings
✰Tensor Fascia
✰Gluteus
Latae
Maximus
✰Vastus Lateralis
✰Vastus Medius
✰Vastus Intermedius
PALPATION
❁ INNERVATION ❁ PALPATION
✰Femoral nerve ✰Any place on the
✹L2 anterior surface
✹L3 of the femur
✹L4
EXERCISES
❁ Leg press
❁ Lunge
❁ Leg Extension
❁ Step-up
❁ Squat
✰Front Squat
✰Full Squat
✰Hack Squat
✰Safety Squat
LEG PRESS
SQUATS
LUNGE
STEP-UP
HIP FLEXION
PLYOMETRICS
BOX JUMPS
STRETCHES
❁ Lying quad stretch
❁ Standing quad stretch
❁ Squat quad stretch
❁ Lunge stretch
KNEE BACK
SITTING SQUAT
LUNGE
STRETCH
SPORTING
ACTIVITIES
❁ Volleyball (jumping and digging)
❁ Baseball/Softball Catchers (positional
stance)
❁ Basketball (jumping)
❁ Track (Running, Long and High Jump)
❁ Soccer (kicking the ball)
Tensor
Fasciae
Latae
Tensor fasciae latae
Origin
-Anterior iliac crest and surface
of the ilium just below the crest
Tensor fasciae latae
Insertion
-1/4th of the way down the thigh
into the illotibal tract, which in
turn inserts onto Gerdy’s tubercle
of the anterolateral tibal condyle
Tensor fasciae latae
Action
-Abduction of the hip
-Flexion of the hip
-Tendency to rotate the hip
internally as it flexes
Tensor fasciae latae
Synergists (Flexion of the Hip)
-Rectus femoris
-Sartorious
-Ilipsoas
Synergist (Abduction of the Hip)
-Gluteus Minimus
-Gluteus Medius
Tensor fasciae latae
Antagonist (Extension of the Hip)
-Gluteus Maximus
-Semitendinosus
-Semimembranosus
-Biceps Femoris
Tensor fasciae latae
Antagonist (Adduction of the hip)
-Adductor brevis
-Adductor longus
-Adductor magnus
-Pectineus
Tensor fasciae latae
Levers (Second class lever)
Axis is at the origin on the ilium
Resistance is on the thigh
Force is at the insertion point
(Third class lever)
Axis is at the origin on the ilium
Force is at the insertion point
Resistance is at the feet
Tensor fasciae latae
Palpation
-Slightly in front of the greater
trochanter
Innervation
-Superior gluteal nerve (L4-5, S1)
Tensor fasciae latae
Exercises
-Abduction of the hip
-Cable hip abduction
-Lever standing hip abduction
Basketball
-Defensive slide (Abduction of hip)
-lay-up (Flexion of hip)
Soccer
-Juggling a ball (Flexion of the hip)
Baseball
-windup of a pitcher (Flexion and
Abduction)
The Six Deep Lateral Rotator
Muscles
Piriformis
Gemellus superior
Gemellus inferior
Obturator externus
Obturator internus
Quadratus femoris
Origin
Anterior sacrum
Posterior portions of
the ischium
Obturator foramen
Insertion
Superior and posterior
aspect of the greater
trochanter
Nerve Innervation
Piriformis Obturator exernus
– 1st or 2nd sacral nerve – obturator nerve (L3-4)
Gemellus superior Obturator internus
– sacral nerve (L5-S2) – branches from sacral
Gemellus inferior plexus (L4-S2)
– branches from sacral Quadratus femoris
plexus (L4-S2) – branches from sacral
plexus (L4-S1)
Palpation
Action/Lever
Gluteus maximus
Antagonists
Tensor fasciae latae Semimembranosus
Semitendinosus
Exercises
Using a theraband
– keep one foot planted on the ground while
forcefully turning the body and the opposite leg
away from the planted foot.
Exercises
Exercises
Using a theraband
– Attach one end of the theraband to a foot
– Use theraband as resistance as you externally
rotate the hip
Exercises
Stretches
While standing, maximally internally rotate
the hip while rotating the torso in an
opposite direction
Origin
– Lateral surface of the ilium just below the
origin of the gluteus medius
gluteus minimus
Insertion
– Anterior surface of the greater trochanter of the
femur
gluteus minimus
Innervation
– Superior gluteal nerve (L4-5, S1)
gluteus minimus
Unable to be palpated
– Lies deep to gluteus medius & maximus
gluteus minimus
Lever Class
– Third class lever
gluteus minimus
Actions
– Abduction of the hip
– Internal rotation as the femur abducts
gluteus minimus
Synergists
– Abduction
• Tensor fasciae latae
• Gluteus medius
gluteus minimus
Synergists
– Internal rotation
• Gluteus medius (anterior fibers)
• Semitendinosus
• Semimembranosuspectineus
• Gracilis
gluteus minimus
Antagonists
– Adduction
• Gluteus maximus (lower fibers)
• Adductor brevis, longus, and magnus
• Pectineus
• Gracilis
gluteus minimus
Antagonists
– External rotation
• Iliopsoas
• Sartorius
• Gluteus medius & maximus
• Biceps femoris
• Adductor brevis & magnus
– Piriformis, gemellus superior & inferior, obturator
externus & internus, quadratus femoris
• Six deep external rotators
gluteus minimus
Strengthening exercises
gluteus minimus
gluteus minimus
Stretches
– Extreme hip adduction with slight external
rotation
gluteus minimus
Sporting activities
– Running, skipping
– Activity involving weight transition from one
foot to the other
GLUTEUS MEDIUS
GLUTEUS MEDIUS
ORIGIN
– Lateral surface of the ilium just
below the crest.
INSERTION
– Posterior and middle surfaces of the
greater trochanter of the femur
GLUTEUS MEDIUS
Actions
– Abduction of the hip
– External Rotation of the hip as it
abducts (posterior fibers)
– Internal rotation of the hip
GLUTEUS MEDIUS
Palpation
– above the greater trochanter
Innervation
– superior gluteal nerve (L4-S1)
Lever
– third class lever
GLUTEUS MEDIUS
Synergists
– Gluteus minimus (hip abduction)
– Tensor fascia latae (hip abduction)
– Gluteus maximus (hip external rotation)
– 6 deep lateral rotators (hip external rotation)
– Biceps
– Gluteus minimus (hip internal rotation)
– Semitendonosis (hip internal rotation)
– Semimembranosus (hip internal rotation)
GLUTEUS MEDIUS
Antagonists
– Adductors (adduction)
– Biceps femoris (external rotation)
– Gluteus Maximus (external rotation)
– 6 deep lateral rotators (external rotation)
– Semitendonosis (internal rotation)
– Semimembranosus (internal rotation)
GLUTEUS MEDIUS
Exercises
– Hip Abduction machine
– Lateral lunges
– Lateral step ups
– Squats etc.
External Rotation Exercise
Externally rotate the
leg against resistance.
Hip Abduction Machine
Abduction of the hip
against resistance
GLUTEUS MEDIUS
Stretches
– The hip should be placed in extreme adduction
in front of the opposite leg with the foot
internally rotated (posterior fibers).
– The hip should be placed in extreme adduction
behind the opposite leg with the foot
externally rotated (anterior fibers).
Gluteus Medius Stretch
With the involved leg
adducted in front or
behind the opposite
leg, lean the opposite
direction
Application
Trendelenburgs Test
Push Off from a base or pitching rubber
Gluteus medius is also a great stabilizer of
the hip for proprioception (balance) of the
leg during any exercise
Slide step in baskeball
Push off in the shot put
Application
Application
GLUTEUS
MAXIMUS
ORIGIN INSERTION
Posterior one-fourth of Oblique ridge on the
the crest of the ilium lateral surface of the
Posterior surface of greater trochanter and
the sacrum and coccyx the iliotibial band of
near the ilium, and the fasciae latae
fascia of the lumbar
area
ACTIONS
Extension of the hip
External rotation of the hip
Lower fibers-assist is adduction
Nerve Innervation
Inferior gluteal nerve (L5, S1-2)
Palpation
Wide area on the posterior surface of
the pelvis
Synergists
Extension External Rotation
Semitendinosus Piriformis
Semimembranosus Gemellus superior
Biceps femoris Gemellus inferior
Obturator externus
Obturator internus
Quadratus femoris
Gluteus Medius
Adductor brevis
Antagonist
Extension External Rotation
Rectus femoris Semitendinosus
Iliopsoas Semimembranosus
Sartorius Pectineus
Tensor faciae latae Gracilis
Pectineus
Lever
3rd class
Axis - Hip Joint
Force - Oblique ridge on the lateral surface
of the greater trochanter and the iliotibial
band of the fasciae latae
Resistance – at foot, or leg
Streches Lying Glute
Stretch
– Lie on floor or mat.
Bend knees with feet on
floor. Cross lower leg
over thigh of other leg.
Grasp back of thigh of
lower leg with both
hands.
Baseball
Track- running, jumping
Hopping
Skipping
Gymnastics
Semitendinosus
Origin and Insertion
O, Ischial Tuberosity
Track
Basketball
Football
Jumping and Running Sports
Semimembranosus
Origin
Ischial tuberosity
Insertion
HIP EXTENSION: HIP EXTERNAL ROTATION:
Gluteus Maximus Gluteus Maximus
Semimembranosus Posterior fibers of Gluteus medius
Semitendinosus Adductor Magnus
Lateral Rotators Adductor Brevis
Lateral Rotators
Sartorius
Iliopsoas
Synergists
KNEE FLEXION: EXTERNAL ROTATION
OF THE KNEE:
Sartorius
Iliopsoas (femur)
Semitendinosus
Sartorius (thigh)
Semimembranosus
Gracilis
Antagonists
HIP EXTENSION: HIP EXTERNAL ROTATION:
Iliopsoas Anterior fibers of Gluteus medius
Pectineus Gluteus minimus
Rectus femoris Semimembranosus
Sartorius Semitendinosus
Tensor Fascia Latae Gracilis
Pectineus
Antagonists
KNEE FLEXION: EXTERNAL
ROTATION OF KNEE:
Rectus femoris
Semimembranosus
Semitendinosus
How to Stretch
the Biceps Femoris
Stand while adducting
the hip slightly, bend
down, and reach as far
as possible. This is the
best known stretch for
the Biceps Femoris
How to stretch
the Biceps Femoris
With the help of a
partner, hold
opposite leg down
on the ground,and
push the leg being
stretched as far as
it can go, keeping
the knee straight
How to stretch
the Biceps Femoris
PNF STRETCHING
CONTRACT-RELAX : Begins with passive stretch of the hamstrings
held at the point of mild discomfort for 10 seconds. The athlete
extends the hip against resistance from partner so a concentric muscle
contraction occurs, for about 6 seconds. The athlete then relaxes and
the leg is pushed slightly farther in passive hip flexion, and held for 30
seconds.
HOLD/RELAX/AGONIST CONTRACTION: Same as contract/relax
method, only during the passive flexion the agonists (the quadriceps)
are contracted.
How does PNF work?
Facilitation of Autogenic and Reciprocal Inhibition….
Autogenic Inhibition: actively contracting a muscle
immediately before a passive stretch of that same muscle.
Tension built up during the contraction stimulates the Golgi
Tendon Organs, causing a reflexive relaxation of the muscle
during the passive stretch.
Reciprocal Inhibition: Simultaneous contracting of the
muscle opposing the muscle being stretched. Tension in the
contracting muscle stimulates GTO and causes simultaneous
reflexive relaxation of the stretched muscle.
Strengthening
the Biceps Femoris
Straight Leg Dead Lift:
With the knees in slight
flexion, you lower your body
down, causing an eccentric
contraction of the
hamstrings, and when
coming back up,
concentrically contracting
them.
Strengthening
the Biceps Femoris
Hip Extension Machine:
With the use of this specific
machine, the knees are in
flexion and the objective is to
extend the hips
In most weight rooms you will find a standing 4way hip
machine, in which you place the resistance at about thigh
level and extend the leg backwards
Strengthening
the Biceps Femoris
Supine leg curls/knee flexion
Strengthening
the Biceps Femoris
Squats: Going down,
as with the dead lift,
you are eccentrically
contracting the
hamstrings, while
going up you are
concentrically
contracting them
Strengthening
the Biceps Femoris
start
Hip Extension using a ball
finish
Strengthening
the Biceps Femoris
Prone Leg Curl: Notice that the feet are turned
in slightly . To maximize the workout for the
Biceps Femoris you would turn the feet outward
(external rotation of the knee).
What Lever is it?
F: Lateral condyle of the tibia and head of fibula
R: At the thigh in hip extension
A: Hip
SECOND CLASS LEVER
F: Lateral condyle of the tibia and head of fibula
A: Knee
R: At the ankles in knee flexion/leg curls
THIRD CLASS LEVER
Sports that utilize the
Biceps Femoris
JUST ABOUT ALL OF THEM!!!
Any sport that involves running, kicking, jumping,
skipping or hopping is using the Biceps Femoris. This
can range from basketball to volleyball, soccer to track
and field, and so on….
Adductor Brevis
Cannot be palpated
Deep to adductor longus
Action
Adduction of the hip
External rotation as it
adducts the hip
– As when one crosses
their legs while seated
Synergists
Hip Adductors
– Adductor longus (2)
– Adductor magnus (3)
– Lower fibers of gluteus maximus
– Gracilis
– Pectineus
External Rotators of the Hip
– Adductor magnus
– Iliopsoas
– Sartorius
– 6 deep lateral rotator muscles
– Gluteus maximus
– Biceps femoris
Antagonists
Hip Abductors
– Tensor fasciae latae
– Gluteus minimus
– Gluteus medius
Internal Rotators of the hip
– Tensor fasciae latae
– Gluteus minimus
– Gluteus medius
– Semitendinosus
– Semimembranosus
– Pectineus
– Gracilis
Lever
Third class lever
– Axis= hip joint (acetabular femoral joint)
– Force= insertion on lower two-thirds of the
pectineal line of the femur and the upper half of
the medial lip of the linea aspera
– Resistance= weight of leg, resistence on
ankle or lower thigh
Exercises
Kneeling Groin
Lying Groin
Lying Wall Groin
Seated Groin
Side Lunge
Squatting Groin
Seated Groin
Kneeling Groin
Lying Wall Groin
Lying
Groin
Squatting Groin
Side Lunge
Sports
Swim
– Elementary back stroke
– Breast stroke
Ballet/Dance
Baseball pitching motion
Breast Stroke
Palpation
– Angle between the pubic bone and the femur
(hard to distinguish between adductor longus
muscle.)
3rd Class Lever
Pectineus Muscle
Actions
– Flexion of the hip
– Adduction of the hip
– Internal rotation of the hip
Pectineus
Synergists Antagonists
– Gracilis – Gluteus Medius
– Adductor longus – Gluteus Minimus
– Adductor Brevis – Tensor Fasciae Latae
– Adductor Magnus
Strengthening Exercises
Cable hip adduction
Seated adduction
Stretching Exercises
Seated Groin Stretch
Side Lunge
Applications
Soccer
Basketball
Gracilis
Actions
Adduction of the hip
Flexion of the knee
Internal rotation of the
hip
Origin and Insertion
Origin: Anteromedial
edge of the descending
ramus of the pubis
Insertion: Anterior
medial surface of the
tibia below the
condyle
Innervation & Palpation
Lying groin
Lying wall groin
Seated groin (a.k.a. butterfly)
Side lunge
Squatting groin
Lying Groin
Lying Wall Groin
Butterfly
Side Lunge
Squatting Groin
Sports & Activities
Horseback riding
Breaststroke kick in swimming
Basketball – defensive slides
Soccer – kicking
Running
KINESIOLOGY
POPLITEUS MUSCLE
11/08/01
POPLITEUS MUSCLE
ORIGIN
– posterior surface of
the lateral condyle
of the femur
•Insertion
–upper posterior
medial surface of
the tibia
CLASS LEVER
3RD CLASS LEVER
– AXIS = knee joint
– FORCE = insertion (upper posterior
medial surface of the tibia)
– RESISTANCE = weight on lower leg
when performing flexion and internal
rotation
CHARACTERISTI
CS
ACTIONS
– flexion of the knee
– internal rotation of the knee
*PALPATION
– cannot be palpated
~INNERVATION
– tibial nerve (L5, S1)
POPLITEUS
PICTURES
EXERCISES
LEG CURLS
BAR HANGS WITH KNEE FLEXED
LEG CURLS WITH ANKLE WEIGHTS
INTERNAL ROTATION WITH ANKLE
WEIGHTS (move leg from neutral to
internal and back)
LEG CURLS
BAR HANGS
STRETCHES
Passive full knee extension without
flexing the hip
Origin
– Intertrochanteric line, anterior and inferior borders of
the greater trochanter, gluteal tuberosity, upper half
of the linea aspera and the entire lateral
intermuscular septum
Vastus Lateralis
Muscle location relates to muscle function
Antagonists – Posterior with knee flexion
– Biceps femoris
– Semimembranosus
– Semitendonosus
– Sartorius
– Gracilis
– Popliteus
– Gastrocnemius
Synergists – Anterior with knee extension
– Rectus femoris
– Vastus medialis
– Vastus intermedius
Vastus Lateralis
Palpation
– Anterior lateral aspect of the thigh
Innervation
– Femoral nerve (L2-4)
– Arterial supply from lateral femoral artery
Vastus Lateralis
Quadriceps Group
Information
Origin—Upper two-thirds of the anterior surface
of the femur.
Insertion—Upper border of the patella and patellar
tendon to the tibial tuberosity.
Lever—1st Class (Force=muscle, Axis=knee,
Resistance=weight at ankles)
Action—Extension of the knee.
Also aids in keeping the patella in place.
Relation to other muscles
tibia
Synergists
Rectus femoris, vastus
medialis, vastus lateralis
(1-rectus femoris, 2-vastus
lateralis, 3-vastus
intermedius (deep), 4-
vastus medialis)
Antagonists
Hamstrings—Biceps
femoris,
semimembranosus,
semitendinosus
Popliteus
Palpation
Rugby Basketball
Volleyball
Walking
Gymnastics
Swimming
Anything with knee
Diving
extension!!
Stretches
Prone quad stretch
Squats
Lunges
Seated knee extension (best)
Squat
Lunge
Palpation
– Posteriorly under the
gastrocnemius muscle
on the lateral side of
the lower leg
Soleus
Action
– Plantar flexion of ankle
Lever
– 3rd class lever
• Axis = ankle
• Resistance = weight at foot or dispersed to foot
• Force = insertion (posterior calcaneus)
Soleus
Synergists Antagonists
– Gastrocnemius – Peroneus tertius
– Peroneus longus – Extensor digitorum
– Peroneus brevis longus
– Tibialis posterior – Extensor hallucis
– Flexor digitorum longus
longus – Tibialis anterior
– Flexor hallucis longus
Soleus
Exercises
Lever Standing Calf Raise
• Place shoulders under padded lever. Position toes
and balls of feet on calf block with arches and heels
extending off. Grasp handles or sides of padded
lever. Stand erect by extending hips and knees.
• Raise heels by extending ankles as high as possible.
Lower heels by bending ankles until calves are
stretched.
Soleus
Soleus
Dumbbell standing calf raise
– Grasp dumbbells with both hands at sides.
Stand at the edge of box with balls of feet on
the box and arch and heel off.
– Raise heels by extending ankles as high as
possible. Lower heels by bending ankles until
calves are stretched.
Soleus
Soleus
Seated calf raise (best exercise)
• Sit at machine with knees under the lever. Place
toes and ball of foot on the bar below the lever,
leaving the arch and heel hanging over the edge.
• Lower heels by bending ankles until calves are
stretched. Raise heels by extending ankles as high as
possible.
Soleus
Soleus
Weighted donkey calf raise
• Place toes and balls of feet on calf block with arches
and heels extending off. With arms on supports,
bend over at hips with torso parallel to floor.
Straighten knees. Allow training partner to mount
hips or lower back from bench.
• Raise heels by extending ankles as high as possible.
Lower heels by bending ankles until calves are
stretched.
Soleus
Soleus
Stretches
Floor board bent knee
– Face wall with both knees slightly bent.
Position fore foot on wall with heel on floor.
– Straighten knee of rear leg and lean body
toward wall. Hold stretch for 20 seconds.
Repeat with opposite leg.
Soleus
Soleus
Wall bent knee
– Place both hands on wall with arms extended. Lean
against wall with one leg bent forward and the other leg
extended back. Bend rear knee slightly, positioned foot
directly forward, and place heal to floor.
– Lower knee until just before heel raises. Hold stretch
for 20 seconds. Repeat with opposite leg.
Soleus
Soleus
Step straight leg
– Position toes and balls of feet on stair step or
calf block with arches and heels extending off.
– With knees straight, shift body weight to one
foot. Hold stretch for 20 seconds. Repeat with
opposite leg.
Soleus
Soleus
Application
Any sport that involves
walking/running/jumping
– Track and field
– Baseball/Softball
– Tennis
– Gymnastics
– Diving
Soleus
Soleus
Plantaris
Muscle
Plantaris Muscle
Origin
-Lateral supracondylar line of distal
femur (above the lateral head of the
gastrocnemius)
Insertion
-Middle 1/3 of the posterior calcaneal
surface, medial to the Achilles tendon
Plantaris Muscle
First class Lever
Resistance- on the ball of the foot
Axis- top of the ankle
Force- at the insertion point, on the
Achilles tendon
Plantaris Muscle
Innervation
-Tibial nerve (L5, S1, S2)
Action
-Plantar flexion of ankle
-Weak flexion of the knee
Plantaris Muscle
Synergists Antagonist
(Plantar Flexion) (Dorsal Flexion)
-Gastrocnemius -Peroneus teritus
-Soleus -Extensor digitorum
-Peroneus longus longus
-Peroneus brevis -Tibialis anterior
-Tibialis Posterior
Plantaris Muscle
Synergists Antagonist
(Knee Flexion) (Knee Extension)
-Gastrocnemius -Rectus Femoris
-Popliteus -Vastus Laterialis
-Gracilis -Vastus Intermedius
-Hamstring Muscles -Vastus medialis
Plantaris Muscle
Exercises
-Barbell Standing Calf Raise
-Dumbbell Single Calf Raise
-Lever Seated Calf Extension
-Lever Standing Calf Raise
Barbell Standing Calf Raise
Dumbbell Single Leg Calf Raise
Lever Seated Calf Extension
Lever Standing Calf Raise
Plantaris Muscle
Stretches
-Floor Board Calf Stretch
-Calf Step Stretch
-Wall Stretch
Floor Board Calf Stretch
Calf Step Stretch
Wall Stretch
Plantaris Muscle
Sports & Activities
-Jumping
-Running
-Basketball
-Jump Rope
-Volleyball
Peroneus Longus
Peroneus Longus
Origin
– Head and upper two-thirds of the lateral surface
of the fibula
Peroneus Longus
Insertion
– Undersurfaces of the medial cuneiform and first
metatarsal bones
Peroneus Longus
Innervation
– Superficial peroneal nerve (L4-5, S1)
Peroneus Longus
Third-class lever
– Axis- ankle joint (talocrural joint)
– Force- insertion point at the medial cuneiform
and first metatarsal
– Resistance- the resistance of the ground or
object foot is against
Peroneus Longus
Palpation
– Upper lateral side of the tibia, just
posterolateral from the tibialis anterior and the
extensor digitorum longus
Peroneus Longus
Actions
– Eversion of the foot
– Plantar flexion of the ankle
Peroneus Longus
Synergists
– Eversion
• Peroneus brevis
• Peroneus tertius
• Extensor digitorum longus
Peroneus Longus
Synergists
– Plantar flexion of ankle
• Gastrocnemius
• Soleus
• Peroneus brevis
• Tibialis posterior
• Flexor digitorum
• Flexor hallucis longus
Peroneus Longus
Antagonists
– Inversion
• Tibialis anterior
• Tibialis posterior
• Flexor digitorum longus
• Flexor hallucis longus
• Extensor hallucis longus
Peroneus Longus
Antagonists
– Dorsiflexion
• Peroneus tertius
• Extensor digitorum longus
• Extensor hallucis longus
• Tibialis anterior
Peroneus Longus
Strengthening exercises
Peroneus Longus
Stretches
– Extreme passive inversion and dorsiflexion of
the foot while the knee is flexed
Peroneus Longus
Sporting activities
– Involved in any activity involving running or
walking, especially in activities involving a
quick transition from one foot to the other.
• Football
• Basketball
• Hockey
• baseball
Peroneus Brevis Muscle
Peroneus Brevis Muscle
ORIGIN
– Lower 2/3 of the lateral
surface of the fibula
Peroneus Brevis Muscle
Insertion
– Tuberosity of the 5th
metatarsal bone
Peroneus Brevis Muscle
Actions
– Eversion of the foot
– Plantar flexion of the ankle
Innervation
– Superficial peroneal nerve
Palpation
– Tendon of the muscle at the proximal end of the
5th metatarsal
Peroneus Brevis Muscle
Lever
– Third Class Lever
• axis: ankle or subtalar joint
• force: base of the 5th metatarsal
• Resistance: weight of the foot or resistance of the
floor when cutting and push-off.
Peroneus Brevis Muscle
Exercises
– Eversion with theraband
– Plantar Flexion
• seated calf raises
• standing calf raises
Peroneus Brevis Muscle
Stretches
– Manual inversion of the ankle with slight dorsi-
flexion
Peroneus Brevis Muscle
Applications
– Stabilization of the ankle from inversion
– Jumping and Running
• any sport
– Cutting to the opposite direction
• basketball
• baseball and softball
• football
• tennis
Peroneus
Tertius
Do you have a
Peroneus Tertius?
Origin- distal third of
the anterior fibula
Dorsiflexors Evertors
Tibialis anterior Peroneus longus
Extensor digitorun longus Peroneus brevis
Extensor hallucis longus Extensor digitorum longus
Antagonists
Plantar flexors Invertors
Gastrocnemius Tibialis anterior
Flexor digitorum longus Tibialis posterior
Peroneus longus Flexor digitorum longus
Peroneus brevis Flexor hallucis longus
Plantaris
Soleus
Tibialis posterior
Stretch
take foot into
extreme
inversion and
plantar flexion
Strengthening
Below: use thera-
band for resistance
while you do
eversion
I, Tops of the middle and distal phalanges of the fou lesser toes
Actions
Extension of the four lesser toes
Stair stretch
Wall stretch
Best stretch is when the toes are extremely
extended and the foot is everted and
dorsiflexed.(knee flexed)
Sporting Activities
Cannot be palpated
Deep to larger muscles of the posterior,
inferior lower extremities such as:
– Gastrocnemius
– Soleus
Innervation
“Shin splints” is the slang term for the chronic condition in which the tibialis
posterior, tibialis anterior, and extersor digitorum longus muscles are
inflamed, and are often caused by long-distance running or sprints.
Also,
*Football stance
*Baseball fielding position
*Basketball free throws
*Ballet
*Kicking a soccer ball
Flexor hallucis longus
Origin and Insertion
Palpation
Anteromedial to the Achilles tendon near
the heel
Nerve Innervation
Synergists Antagonists
Plantar Flexion Plantar Flexion
Gastrocnemius Tibialis anterior
Flexor digitorum longus Peroneus tertuis
Peroneus longus Extensor digitorum longus
Peroneus brevis Extensor hallucis longus
Planaris Flexion of the big toe
Soeus Extensor hallucis longus
Tibialis posterior Inversion
Inversion Peroneus longus
Tibialis posterior Peroneus brevis
Flexor difitorum longus Peroneus tertius
Tibialis anterior Extensor digitorum longus
Extensor halllucis longus
Towel Grabs
The heel rests on the floor while the toes
extend to grab a flat towel and then flex to
pull the towel under the foot. Weight may
be placed on the end of the towel.
Shape Pick-ups
Stretch by
passively taking the
great toe into
extreme extention
while the foot is
everted and
dorsiflexed.
Activities
Walking
Running
Jumping
hopping
skipping
Sternocleidomastoid
Sternocleidomastoid
Origin
– Manubrium of the sternum, Medial Clavicle
Insertion
– Mastoid Process
Sternocleidomastoid
Actions
– Both sides: Flexion of the head and neck
– Right side: Rotation to the left and lateral
flexion to the right.
– Left Side: Rotation to the right and lateral
flexion to the left side.
Sternocleidomastoid
Innervation
– Spinal accessory nerve
Palpation
– Anterolateral side of the neck, diagonally
between the origin and insertion
Strengthening Exercises
Neck Flexion
Neck Lateral Flexion
Stretching
Turn head over
shoulder and hold for
20 seconds. Repeat to
other side.
Activities
Insertion:
Splenius cervicis: transverse processes of
the first three cervical vertebrae
Splenius capitis: mastoid process and
occipital bone
Innervation & Palpation
Sternocleidomastoid (flexion)
Rectus capitis anterior, longus capitis
Exercises
Neck extensions
Exercises
Neck lateral flexions
Exercises
Weighted neck
extension
Stretches
Splenius stretch
Stretches
Neck stretch
Sports & Activities
Origins:
– Iliocostalis: thoracolumbar aponeurosis from
sacrum, posterior ribs.
– Longissimus: thoracolumbar aponeurosis from
sacrum, lumbar and thoracic transverse
processes.
– Spinalis: ligamentum nuchae, cervical and
thoracic spinous processes.
Erector Spinae
Insertion:
– Iliocostalis: posterior ribs, cervical transverse
processes.
– Longissimus: cervical and thoracic transverse
processes, mastoid process.
– Spinalis: cervical and thoracic spinous
processes, occipital bone.
Erector Spinae
Synergists:
– Lateral Flexion: Rectus Abdominis, External
Oblique Abdominal, Internal Oblique
Abdominal, Quadratus Lumborum.
Antagonists:
– Lumbar Extension: Rectus Abdominis,
External Oblique Abdominal, Internal Oblique
Abdominal
Exercises
Dead Lift: bend over,
keeping the arms and
legs straight, pick up
the barbell, and return
to the standing
position.
Exercises
Back
strengthening
exercise, can
also hold weight
in hand for more
resistance.
Exercises
Laying prone on the
ground, lift your legs
and arms up, known as
the superman.
Stretches
Maximal flexion of the
entire spine stretches
the erector spinae
muscle group.
Stretches
Flexion of the spine
along with lateral
flexion to one side
accentuates the stretch
on the contralateral
side.
Rectus Abdominis
Rectus Abdominis
Origin
– Crest of the Pubis
Insertion
– Cartilage of the 5th-7th
ribs at the xiphoid
process
Rectus Abdominis
Nerve Innervation
– Intercostal Nerves (T7-
12)
Palpation
– Anteromedial surface
of the abdomen,
between the rib cage
and the pubic bone
Rectus Abdominis
Action
– Both sides: Lumbar flexion
– Right side: Lateral flexion to the right
– Left side: Lateral flexion to the left
Lever
– 3rd class
• Axis - posterior pelvic rotation
• Force - Origin at crest of pubis
• Resistance - weight of legs
Rectus Abdominis
Synergists Antagonists
– External Obliques – Erector Spinae muscles
– Internal Obliques – Obliques (to the
– Quadratus Lumborum opposite side of the
rectus abdominis)
Rectus Abdominis
Exercises
Cable Kneeling Crunch
– Kneel below a high pulley. Grasp cable rope
attachment and place wrists against the head.
Flex hips slightly and allow the weight to
hyperextend the lower back.
– With the hips stationary, flex the waist so the
elbows travel toward the middle of the thighs.
Rectus Abdominis
Rectus Abdominis
Incline Sit-Up
– Hook feet under padding and lie supine on
incline bench with hips bent.
– Raise the torso from bench by bending the
waist and hips. Return until the back of the
shoulders contact the padded incline board.
Rectus Abdominis
Rectus Abdominis
Leg Throw-downs
– Lay on the ground (supine), and have a partner
stand at your shoulders. Flex hips, raise legs,
and posteriorly rotate the pelvis.
– Partner pushes legs back towards the ground,
alternating straight and both lateral throws.
Rectus Abdominis
Rectus Abdominis
Stretches
– Kneeling Ab Stretch
• Kneel on floor or mat with hips straight. Place hands
on the back of hips
• Lean torso back by arching back
– The Cobra
• Lie prone on mat or floor. Position hands on floor to
sides of shoulders.
• Push torso up keeping pelvis on floor.
Rectus Abdominis
Rectus Abdominis
Applications
– Diving
– Gymnastics
– Rowing
– Running
– Baseball/Softball
– Basketball
– Football
– Etc...
Internal oblique abdominal
muscle
Origin and Insertion
Origin:
Upper half of the inguinal ligament, anterior
two-thirds of the crest of the ilium, and the
lumbar fascia
Insertion:
Costal cartilages of the eighth, ninth, and
tenth ribs and the linea alba
Actions of the Internal oblique
abdominal muscle
Both sides: lumbar flexion
Right side: lumbar lateral flexion and
rotation to the right
Left side: lumbar lateral flexion and rotation
to the left
Palpation
Palpated on the lateral side of the abdomen when
the external oblique is relaxed
Innervation
•Intercostal nerves (T8-12),
•Iliohypogastric nerve (T12, L1)
•Iloinguinal nerve (L1)
Type of Lever
Synergists:
Rectus abdominis, external oblique abdominal,
Antagonists:
Erector spinae muscles
Exercises
Russian twist
Stretching
Baseball
Volleyball
Rowing
Basketball
External Oblique Abdominal
Origin
Borders of the lower
eight ribs at the side of
the chest, dovetailing
with the serratus
anterior muscle
Insertion
Anterior half of the
crest of the ilium, the
inguinal ligament, the
crest of the pubis, and
the fascia of the rectus
abdominis muscle at
the lower front
Action
Both sides:
– Lumbar flexion
Right side:
– Lumbar lateral flexion to the right and rotation
to the left
Left side:
– lumbar lateral flexion to the left and rotation to
the right
Actions
Palpation Innervation
– Lateral side of – Intercostal
the abdomen, nerves (T8-12),
either right or iliohypogastric
left nerve (T12, L1),
and iliolinguinal
nerve (L1)
Lever
Lumbar extension
– Erector spinae
• Iliocostalis, longissimus, spinalis
Antagonists
Broomstick Twist
Sports
Baseball
– Throwing, pitching, hitting
Speed skating
Golf swing
Application
Transversus Abdominus
Chief muscle in
forced expiration
Transversus Abdominus
INSERTION
– Crest of the pubis and iliopectineal line
– Abdominal aponeurosis to the linea alba
ORIGIN
– Outer third of the inguinal ligament
– Inner rim of the iliac crest
– Inner surface of the cartilage of the lower six ribs
– Lumbar fascia
Transversus Abdominus
Cannot be palpated
INNVERVATION
– Intercostal nerves (T7-12)
– Iliohypogastric nerve (T12, L1)
– Iliolinguinal nerve (L1)
Transversus Abdominus
Abdominal flattening and forced expulsion of the
abdominal contents are the main actions
Or
– Hey Ladies!
• Standing and drawing your navel in toward your spine can
eradicate the lower ab pooch!
– Men
• If you’re hanging a flabby beer belly, such as JP,
then it will take a little more effort.
Origin
Posterior inner lip of the iliac crest
Insertion
Approximately one-half the
length of the lower border of the
twelfth rib and the transverse
process of the upper four lumbar
vertebrae
Lateral flexion to the side on which it
is located
Stabilizes the pelvis and lumbar spine
Can only be palpated on thin
individuals
Branches of T12, L1 nerves
Synergists / Antagonist
Lateral flexion
Rectus Abdominis
External Oblique
Internal Oblique
Erector Spinae
Lever?
Sit comfortably, with your spine
lengthened. Place a towel or strap
under your left foot, and hold the
other end in your left hand. Side
bend to the left as far as you can,
taking up any slack in the strap .
This lengthens the right QL. Using
the strap to prevent your motion, try
to bend up to the right, isometrically
contracting the right QL. Deepen the
stretch by bending farther to the left.
Lying on your left side, with
your back at the edge of the table
and your right leg hyperextended
and hanging over the edge of the
table. Be sure to keep your hips
stacked vertically on top of each
other. Reach your right arm up
over your head. Trainer crosses
his arms and places his left hand
against your right iliac crest; his
right hand is spread wide and
placed on the lateral aspect of
your rib cage. Your goal is to
have him contract the right QL
by bringing the hip and the ribs
toward each other
SIDELYING LATERAL
FLEXION