MUSCLES OF LEG

QUADS

RECTUS FEMORIS

• Function: Extension and flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barbell Full Squat

VASTUS LATERALLIS: QUAD SWEEP

• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the quad and reinserts at the knee.
• Exercises: Hack Squats

VASTUS MEDIALLIS: TEAR DROP

• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg Extensions

HAMSTRINGS

SEMITENDINOSUS

• Function: Extends the hip joint and bends the knee.
• Location: Back middle portion of the thigh.
• Exercise: Barbell Lunges

SEMIMEMBRANOSUS

• Function: Extend the hip joint and bend knee and also some middle rotation.
• Location: Back middle side of the thigh.
• Exercise: Lying Leg Curl

BICEP FEMORIS: LONG HEAD

• Function: Knee Flexion and Hip Extension.
• Location: Lower inner portion of the back of the thigh.
• Exercise: Seated Leg Curl

BICEP FEMORIS: SHORT HEAD

• Function: Knee Flexion and Hip Extension.
• Location: Upper Inner portion of the back of the thigh.
• Exercise: Seated Leg Curl

CALVES

GASTROCNEMIUS

• Function: Plantarflexion at the ankle.
• Location: Back portion of the lower leg. Diamond-shaped muscle people refer to as the calf.
• Exercise: Standing Calf Raises

SOLEUS

• Function: Plantarflexion at the ankle.
• Location: Back part of the lower leg that runs below the knee to the heel.
• Exercise: Seated Calf Raise