Anatomy of the muscles of the legs. Scientific Approach to Training feet

It is time for a serious and competent approach to training your feet. Learn how the lower body works to improve your results in the gym!

If you are serious about building an attractive physique, then you need to work on your leg muscles. It’s not only help them look great, but also give you a strong and a solid base to increase productivity and level physical strength. In my opinion, the legs are the most important part body to be trained.

Let’s face it – you can’t build strength and mass without legs. They literally occupy half of our body.

I will tell you about the muscular and skeletal anatomy of the legs. I also I will teach you to choose exercises that will help you build strong and prominent muscles of the lower body. We will combine science and workouts to help you build your legs that you always like!

Content

• Leg muscle anatomy
  • Quadriceps femoris (quadriceps)
    • Lateral broad muscle
    • Medial Broad Muscle
    • Intermediate broad muscle
    • Straight muscle
  • Muscles of the back of the thigh
    • Biceps
    • Semi-membranous muscle
    • Semitendinosus muscle
  • Gluteal muscles
    • Gluteus maximus muscle
    • Middle gluteal muscles
    • Small gluteal muscles
  • Adductors
    • Crest muscle
    • Short adductor muscle
    • Long adductors
    • Large adductor muscle
    • Thin muscle
  • Muscles of the back of the leg
    • Calf muscle
    • Soleus muscle
• Bone anatomy
  • Taz
  • Hip joint
  • Knee-joint
  • Ankle joint
• Muscle function
  • Quadriceps
  • Muscles of the back of the thigh
  • Gluteal muscles
  • Adductors
  • Muscles of the back of the leg
• Basic leg muscle exercises
  • Exercise 1 Front Squats
  • Exercise 2 Romanian Deadlift
  • Exercise 3 Lunges
  • Exercise 4 Standing on toes
• The best result in leg training with a scientific approach

Leg muscle anatomy

The legs are composed of a large number of muscle groups, joints and bones. To work out certain muscles better and increase lower body overall strength and performance you should know anatomy, as well as how each bone, joint and muscle. Let’s start with the muscles.

Quadriceps femoris (quadriceps)

Quadriceps consists of 4 main muscle groups (hence the prefix “quad”, that is, “four”). it lateral broad muscle, medial broad muscle, intermediate broad muscle and rectus muscle. They work together to extend the knee.

Lateral broad muscle

Many bodybuilders and fitness athletes are trying to achieve muscle relief of the anterior thigh. This is achieved by lateral muscle development. The muscle originates at the top the femur and passes into the tendon of the knee joint.

Medial Broad Muscle

Do you want to have a drop-shaped inner thigh? Then you must work on the large medial muscle. She originates in the upper thigh and attached to the tendon of the patella. The notorious “drop” is located just above the knee on the inside side of the leg.

Intermediate broad muscle

The intermediate muscle is located deep in the central part of the thigh. It is invisible because it is covered by the rectus femoris muscle, but it is also begins on the femur and joins the knee tendon cups.

Straight muscle

The rectus muscle is unique in that it is the only muscle of all a quadriceps that runs through the entire thigh. It starts at the pelvic area and is also attached to the knee tendon.

Muscles of the back of the thigh

If you want to pump large quadriceps, then you must need to work on the muscles of the back of the thigh. This area consists of the 3 main muscle groups: biceps femoris, semi-membranous and semi-tendon muscles. These muscles are involved in bending the knee.

Biceps

Long head stretches from sciatic tubercle to the fibula. Short head takes beginning at the back of the femur and also attached to fibula.

Semi-membranous muscle

This broad, flat and deep muscle begins at the sciatic tuber and attached to the tibia.

Semitendinosus muscle

The semitendinosus muscle extends from the sciatic tubercle and attached to the tibia. It is distinguished by the presence long tendon, which is partially removed during replacing a torn anterior cruciate ligament.

Gluteal muscles

We all like the beautiful and inflated buttock muscles, however It is worth noting that they also play an important role in maintaining torso upright. That is, you must develop these muscles not only for aesthetic reasons. Gluteal muscles consist of large, small and medium muscles.

Gluteus maximus muscle

These are the largest of all gluteal muscles, the development of which Athletes spend the most time. Gluteus maximus muscle begins on the sacrum (a triangular bone at the base of the spine) and lumbar fascia (connective tissue in the lumbar region) and attached to the iliac-tibial tract and the external part hips.

Middle gluteal muscles

People are usually not too concerned about the development of medium buttocks. muscles, since they are under the gluteus maximus muscles, and their invisible, but working on them is still necessary. Medium muscles play the role of stabilizers of the hip joint and hips. They start from the upper part of the pelvic bone (iliac crest) and attached to the outside of the hips.

Small gluteal muscles

Even deeper than the middle muscles are the small gluteal muscles. These small muscles begin on the outside of the wing. ilium and attach to the front edge of the greater trochanter the femur.

Adductors

The adductor muscles play a very important role in the body. we are here let’s talk about 5 muscle groups that originate in the area the pubic bone and are attached to the inside of the thigh. These muscles by shaped like a fan.

Adductors are important for stabilizing the body. She is not actively involved in the most frequently performed us movements, so it’s very important to work on them individually. Strong adductor muscles help stabilize body position when performing unilateral exercises. Their work also plays an important role in doing squats.

Crest muscle

Starts on the pubic bone and attaches to the top hips

Short adductor muscle

Located next to the comb and attached to the bottom the femur.

Long adductors

Starts at the pubic bone and attaches below the short adductor the muscles.

Large adductor muscle

This is perhaps the largest of the adductors. It originates near the pubic bone and is attached almost throughout the femur bones.

Thin muscle

This adductor muscle is long. He takes the top off the pubic bone and is attached to the tibia (lower leg).

Muscles of the back of the leg

You cannot build beautiful legs if you do not work above the muscles of the back of the leg. The two main muscles of this areas are the calf and soleus muscles. They work, when you get on your toes or pull them towards you.

Calf muscle

It originates from the popliteal surface. The calf muscle has 2 heads (lateral and medial) that converge and attach to Achilles ankle tendon.

Soleus muscle

It is deeper than the calf muscle. Starts from the tibia and fibula and attaches to the Achilles tendon.

Bone anatomy

When it comes to such an important part of the body as legs, knowledge just about muscles is not enough. Let’s find out more about bones and joints that are involved in walking, running and squats.

Taz

The basin is shaped like a bowl. He ties the bottom part of the body together, and is responsible for 2 main movements – tilt torso back and forth.

Hip joint

The hip joint is where the femur is connects to the pelvis, forming something like a hinge. Such a connection gives us greater freedom of action – we can bend, unbend, reduce and raise legs, as well as perform their rotational movement.

Knee-joint

The knee joint also allows us not only to bend and unbend legs, but also rotate them. He plays a crucial role. in almost every leg exercise.

Ankle joint

Controls 2 main movements: extension of the foot (when you stand on your toes) and flexion of the foot (when pulling the socks on yourself).

Muscle function

I want you to have a good idea of ​​how your bones joints and muscles work together, making them smooth and harmonious movement. Let’s look at the functions that muscles do. in the gym.

Quadriceps

Quadriceps are responsible for leg extension. They are being worked on exercises such as squats and leg extension in the simulator. I AM I want you to pay special attention to the rectus femoris, as they pass through 2 joints – hip and knee. The rectus muscles help you bend your hips. You can develop them, running or climbing the step platform.

Muscles of the back of the thigh

These muscles are involved in hip extension. They are being worked out in the execution time of any kind of deadlift, bending the legs in simulator, hyperextension and squats. Back muscles hips are also involved in bending the knees.

Gluteal muscles

The gluteal muscles are included in the work with a load on the hips. Heavy-duty deadlifts help you work efficiently large gluteal muscles, and one-sided exercise such as split squats use the small gluteus muscles as stabilizing.

Adductors

Adductors provide stability and control in the movements. They are strengthened by exercises such as lunges.

Muscles of the back of the leg

To work out your calf muscles better, climb socks standing. The soleus muscles are most actively involved in bent knee, so for their development, lift toes sitting.

Basic leg muscle exercises

We can talk about muscles for a long time, but to change them, we must work hard in the gym. Here are some excellent exercises that will help you build muscle in your legs to create A solid base and build a balanced physique.

Exercise 1 Front Squats

The main advantage of this exercise is that it It works on almost all the muscles of the legs. When you squat, then stretch the quadriceps, and also strain the muscles of the back the surface of the thigh and buttocks. If you think what exercise You can start working on the leg muscles, I advise you to do it.

Set the barbell high on the chest, almost at the base of the throat. it uncomfortable position, but it is best for positioning the neck. Spread your feet shoulder-width apart, slightly toe apart. Keep your body weight in the center of the feet, straighten your back. Sit down before parallels to the floor or a little lower, and then go back to the original position.

Exercise 2 Romanian Deadlift

This beautiful exercise isolates the muscles of the buttocks and biceps. hips. When doing it, focus on putting your pelvis back. Keep your knees slightly bent and your back straight. When you take away pelvis back, muscles of the buttocks and the back of the thigh stretch. End the repetition by returning the pelvis back to its original position. The full range of motion will ensure muscle growth and development.

Exercise 3 Lunges

Exercises performed on one leg in a different way give strain on the muscles, and also forced to maintain balance. Stand straight, step forward with one foot and lower yourself into lunge position. Push your front foot off the floor and return to starting position.

We chose lunges because they work out all the muscles in the legs. Quadriceps will work when you extend your leg when returning to the starting position. Hips and buttocks biceps will help lower the body when lunging, and also return to the original position. You use not only large muscles, but also small ones, such as small gluteal and adductor, to stabilize knee position and control movement.

Exercise 4 Standing on toes

You can use your own body weight, dumbbells or the barbell. The main advantage of this exercise is that it hard to do wrong. Keep your legs straight to stretch the calf muscles and Achilles tendons. At the bottom exercise phase, hold the stretch for 1-2 seconds before go to the upper stressed phase.

The best result in leg training with a scientific approach

You have learned a lot of information, but I hope that I’ve managed to understand how important is leg training. If necessary, return to the beginning of the article and watch the video. I want you to extract maximum benefit from this article. Analyze the knowledge gained, and you will understand why we spend so much time working on muscles of the legs. To build an attractive physique, we must train them.

Before you go to the gym and start training, look training videos. Remember that you must combine muscle work with the work of the mind to build a beautiful body.