Do you know your Lower Body Muscles?🦵
There are many different muscles in our body, but do you know the names of them? not just hips and bum but the technical names! There are many more teeny tiny muscles that help us do all of our daily tasks. But for now, here are your basics. Let us know in the comments how many you knew already! 🤓
HIP FLEXORS (iliopsoas) - The hip flexor is composed of 3 individual muscles called iliac, psoas and rectus femoris and they span the front of the hip joint. Try hanging knee tucks or Leg raises to get this group of muscles.
ADDUCTORS - These are situated on the inner thigh region and is composed of 4 individual muscles. In the gym, see if they have a seated adductor machine or you can do inside lying leg raises.
QUADRICEPS - Most people know this is located on the front of the thighs. It is composed of 4 separate muscles called Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. To work this, you can do leg presses, squats or leg extensions.
TIBIALIS ANTERIOR - This is a long sheet of muscle situated on the front of the lower leg and it is important for stabilising the ankle. You can try a resisted dorsi flexion, but running and walking activities challenge this muscle too.
GLUTEUS MAXIMUS - This large bulk of muscle furnishes the rear surface of the hip joint and creates the convex shape of the buttocks. Give a barbell squat a go or a leg press also works this. (notice a leg press works more than just this? 2 for 1!)
ABDUCTORS - This group of muscles sits on your outer hip. There is an abductor machine you can use or simply do lying leg raises (add a little dumbbell for a challenge).
PELVIC FLOOR - It is formed of 3 layers of flat muscle and connective tissue, which form a sling in the base of the pelvis. Collectively, these muscles support the pelvic organs, control bowel and bladder movements, facilitate child birth and stabilise the pelvis and lower spine. This is one incredible muscle! Try something called Kegals, its usually recommended for women post-childbirth. (Ryan has a qualification in pre and post-natal exercise, he is perfect for help with this!)
HAMSTRINGS - These are situated on the backs of the legs and compose of 3 individual muscles. Called the bicep femoris, semitendinosus, semimembranosus. (big words I know! 😅). They help with crossing the knee and the hip movement. You will usually find these can be quite tight! Try doing some lying leg curls but also stretch them out to help with flexibility, it will really help!
GASTROCNEMIUS - This in other words is your calf muscle and it affects both the knee and ankle. Do some standing calf raises to start with and as you develop, try doing them off the edge of a step to add a challenge!
SOLEUS - This lies deep within the Gastrocnemius muscle on the back of the leg and only affects the ankle. It is most dominant when the knee is flexed, particularly past 90 degrees. To get deeper into this muscles, try seated calf raises instead!
So, did you learn something new? or did you know it all already? 😉 You may notice some muscles have the same move on them. This means you can train multiple muscles at once with just one move, aren't our bodies amazing?!😱💪
We hope you have enjoyed our blog post and learnt something.
Stay Fresh!