| Thigh |
Origin |
Insertion |
Action |
Notes |
| Posterior
thigh |
|
|
|
See also: Stretches |
| (Hamstrings) |
|
|
|
Hamstring Stretches |
| Biceps
Femoris |
Long
head -Ischial tuberosity
Short head- lateral lip of
linea aspera |
Head
of the fibula |
Flex
knee, extend hip,
tilt pelvis posteriorly,
laterally rotates femur |
|
| Semitendinosus |
Ischial
tuberosity |
Proximal,
medial condyle of the tibia |
Flex
knee, extend hip,
tilt pelvis posteriorly,
medially rotate of flexed
knee |
superficial, stringy, tendonus attachment |
| Semimembranosus |
Ischial
tuberosity |
Posterior
medial condyle of the tibia |
Flex
knee, extend hip, tilt
pelvis posteriorly, medially
rotate flexed knee |
deeper, broader, most
medial |
| Anterior
Thigh |
|
|
|
|
| Sartorius |
Anterior
superior iliac spine |
Upper medial shaft
of tibia |
assists flexion,
abduction, lateral rotation of hip, assists flexion, medial rotation of
knee |
cross-legged flexion: the tailors muscle |
| Quadriceps |
|
|
|
|
| Rectus
femoris |
anterior
inferior iliac spine, ilium on upper margin of acetabulum |
patella, patellar
ligament to tibial tuberosity |
extension of knee,
assists flexion of hip |
only hip flexor of quad group |
| Vastus
medialis |
linea aspera
on posterior femur |
patella, patellar
ligament to tibial tuberosity |
extension of knee |
|
| Vastus
lateralis |
linea aspera
on posterior femur |
patella, patellar
ligament to tibial tuberosity |
extension of knee |
|
| Vastus
intermedius |
anterior
and lateral femoral shaft |
patella, patellar
ligament to tibial tuberosity |
extension of knee |
|
| Medial
thigh |
|
|
|
Groin Stretches |
| Pectineus |
superior
ramus of pubis |
pectineal line
of femur |
flexes hip, adducts
thigh, medially rotates the thigh |
|
| Adductor
longus |
anterior pubis
just inferior to pubic tubercle |
linea aspera on
posterior femur |
adduction of hip,
assists in flexion and medial rotation of hip |
|
| Adductor
brevis |
anterior
pubis |
linea aspera on
posterior femur |
adduction of the
hip, assists in flexion and medial rotation of hip |
|
| Adductor
magnus |
inferior
pubic ramus, ischial ramus, ischial tuberosity |
proximal 1/3 of
linea aspera of posterior femur, adductor tubercle |
adduction
of hip, assists in flexion of hip, posterior fiber assists in extension
of hip |
assist hamstrings |
| Gracilis |
anterior
pubis |
medial proximal
tibia |
adduction of hip,
assists in flexion and medial rotation of flexed knee |
crosses knee and hip |
| Leg,
ankle, foot, posterior thigh |
|
|
|
|
| Gastrocnemius |
medial epicondyle
of femur, lateral epicondyle of femur |
calcaneus via achilles
tendon |
plantarflexion
of foot at ankle, flexion of knee |
crosses knee and ankle |
| Soleus |
upper fibula,
soleal line of tibia |
calcaneus via achilles
tendon |
plantarflexes foot |
deep to gastrocnemius, but wider than
gastroc; strong contractions pump blood from leg to heart |
| Plantaris |
above the
lateral head of gastrocnemius on femur |
calcaneus via achilles
tendon |
weak plantarflexion
of the foot at ankle |
may be absent in approx. 10% of people |
| Popliteus |
lateral femoral
condyle |
posterior tibial
surface above soleal line |
laterally rotates
femur, flexes the knee, unlocks knee from and extended position |
deepest muscle of posterior knee |
| Tibialis
posterior |
proximal
posterior tibia,
interosseous membrane, medial fibula |
navicular, cuneiform,
cuboid bones and bases of 2nd -4th metatarsals |
inverts the foot,
plantar flexes the ankle |
tendons under flexor retinaculum |
| Flexor
digitorum longus |
lower 2/3
of tibia |
4 outer phalanges
plantar surface, along side ankle |
plantarflexes and
inverts foot, flexes toes 2-5 |
|
| Flexor
hallicus longus |
inferior
2/3 of posterior fibula |
plantar surface
of big toe |
flexes big
toe, weak plantarflexion of the ankle, inversion of foot |
|
| Anterior
leg |
|
|
|
Stretches for shin splints |
| Tibialis
anterior |
lateral tibia,
proximal lateral surface of tibia, interosseous membrane |
medial cuneiform,
first metatarsal |
inversion
of foot,
dorsiflexion of ankle |
|
| Extensor
digitorum longus |
lateral tibial
condyle, fibula |
dorsal surface
of phalanges 2-5 |
extension of toes
2-5, dorsiflexion of the ankle, eversion of the foot |
|
| Extensor
hallicus longus |
medial aspect
of the fibula, interosseous membrane |
diatal phalanx
of big toe |
extends the big
toe,
dorsiflexion of the ankle, inversion of
the foot |
|
| Lateral
leg |
|
|
|
|
| Peroneus
longus |
upper lateral
fibula |
medial cuneiform,
plantar surface of cuboid, base of 1st metatarsal |
eversion and abduction
of foot, weak plantarflexion of foot |
|
| Peroneus
brevis |
lower, lateral
2/3 of fibula |
fifth metatarsal |
eversion and abduction
of foot, weak plantarflexion of foot |
|
