Table Of ContentAnatomy of LEG Training.
Introduction
To maximize muscle growth, it is hardly recommended the
understanding of muscle anatomy and functions that muscles are
designed to perform.
With this knowledge, you can optimize your training, using the
muscles on the functions for which they are prepared.
The difference between good physiology and aesthetics and bad
ones can be determined by the lower body muscle mass, therefore is
so important to train leg muscles correctly.
You will find the principal fitness knowledge you must know about
anatomy, biomechanics, and leg training, as well as an exercise
guide to improve your routine. Also, find a routine example that you
can start right now.
Anatomy.
Legs are composed of big and strong muscles, with a convex
distribution of the fibers, which brings the ability to perform a big
amount of force but limiting the movement planes this force can be
applied (you can move your shoulder in almost every direction, but
you can’t do it by your quads).
This muscle set is widely complex, therefore a good knowledge of it
is required for training, health, and aesthetics optimization. This
knowledge will bring you the chance to have the biggest, strongest,
and most powerful legs you can.
Below we are running towards an anatomy analysis of leg muscles,
watching one by one, which are the muscles that compose this
amazing part of the body.
QUADRICEPS FEMORIS MUSCLES
The Quadriceps Femoris is the most known leg muscle. This muscle
complex runs completely across the front of the legs. It is composed
of three different heads: The rectus femoris, and the
vastus intermedius, lateralis, and medialis.
The three of the vastus is born on different femur altitudes, while the
rectus femoris born in the coaxes bone, giving the Quadriceps the
availability to perform the movement on different articulations (hip
and knee), as it will be revised later. This is why we can perform
biarticular movements, such as a squat with this muscle.
All three quadriceps heads died on the knee by a common tendon,
called quadricipital, which is located on the base and laterals of the
knee. This muscle connection makes up the patellar tendon, which
extends across the knee to the upper part of the tibial bone.
POSTERIOR THIGHT MUSCLES
In between the hip and the knee, three different muscle groups
compose the posterior tight muscle.
This muscle group is known as hamstrings, which is composed of
the muscles semimembranous, semitendinous, and biceps femoris.
The biceps femoris is as well build by two different heads, the long
head, and the short head. The short head travels from the coaxes
bone to the tibial bone and the shot head which is born on the femur
and travels also to the tibial bone.
Semitendinous muscle is born, with the long head of the biceps
femoris in the coaxes bone, and goes all through the tibial bone.
Semimembranous is the littlest one of the hamstring muscles. It
borns on the femur bone and goes, again, to the tibial bone.
Note the important tendinous complex that goes all the way through
the knee, this tendons make athletes suffer a big amount of injuries
in this zone.
GLUTEAL MUSCLES
Glutes are composed of three different muscle groups. The gluteus
maximus, gluteus medius, and gluteus minimus. This is an important
muscle complex due to his implication on a major part of leg
movements and hip stability. Take also into account that glutes are
the part of the body where muscle density is higher.
The Gluteus maximus is the biggest, thickest, and strongest muscle
of the gluteal muscles. Gluteus medius is also a big and strong
muscle while gluteus minimus is much smaller than the other two
muscles. All three-muscle born on the coaxes and travels all the way
through the buttock to finally insert on the femur.
The different muscle groups are shown in the next image:
ADDUCTORS MUSCLES
Known as the adductor muscles, this is a muscular complex located
on the inner tight of the leg and is build by three different muscles,
the adductor longus, adductor magnus, and adductor Brevis.
There are also another two muscles (pectineus and gracilize) which
are smaller than the three major adductor muscles.
ABDUCTORS MUSCLES
Glute muscles are supported by different muscle groups located on
the exterior regions of the leg, which help on the hip abduction
movements. These are known as abductor's muscles.
This is a muscle group formed by three different muscles: pyramidal,
sartorius, and tensor fasciae late.
TRICEPS SURAE MUSCLES
Going through the low part of the leg, the very first word that comes
to our head is calves. This is a muscle region formed by three
different muscles: gastrocnemius and soleus.
The gastrocnemius is better known as calves. It is built by two
different heads, medial and lateral head. These two muscles are
born on the femur and die on different parts of the foot bone.
The soleus is located above the gastrocnemius. It is a shorter
muscle, which is born on the tibial bone and dies again on the foot,
forming the widely known Achilles tendon.
