It’s a good idea to have at least some understanding of how a car engine works before you try to fix or modify it, right?
Well, the same goes for your lower body and, in fact, any other muscle group.
You’ll be more successful in this challenge if you know what muscles are involved in each movement and what their functions are.
So let’s have a look!
Quadriceps
The quadriceps is a group of four muscles in the front of the thigh that work together to extend or straighten the knee joint.
The quadriceps are made up of four individual muscles: rectus femoris, vastus lateralis, vastus intermedius and vastus medialis.
Its name “quadriceps” simply means “four heads” and comes from the words “quad” meaning ‘four’ and “ceps,” meaning ‘heads.’
The main function of the quads is to extend the leg at the knee and also, flex the leg at the hip (i.e. bring the knee up to the chest.)
Hamstrings
On the backside of your thighs, you can find the hamstrings, which are a group of muscles that bend or ‘flex’ the knee, rotate the lower leg, and extend the hip joint.
Because of their knee flexion function, the hamstrings are also referred to as “the biceps of the lower leg.”
In fact, their anatomical name is “biceps femoris.”
This muscle group is best utilized during hip extension and knee flexion movements, such as leg curls.
Glutes
At third place, we have the glutes, which are the biggest muscle group in the entire body!
Your glutes are made up of three muscles: the gluteus Maximus, medius, and minimus.
The gluteus maximus is the largest muscle in the group and the entire body!
This muscle group is responsible for hip extension, as well as external and internal rotation and abduction of the thigh.
Because of its size and complex functions, the glutes are involved in most lower body movements.
Some of the best movements one can do for the glutes include but are not limited to: Squats, deadlifts, hip thrusts, and hip extensions.
Calves
Last but not least, we have the calves, which are made up of two main muscle groups – The gastrocnemius & the soleus.
The gastrocnemius is a two-headed superficial muscle that gives most of the bulging size of your calves, visible on the outside.
Beneath it, is the soleus, which joins the gastrocnemius to form the Achilles tendon.
The calf musculature helps you move the lower legs, feet, and ankles, by lifting the heel up and propelling you forward.
Besides this main dynamic function, the calves also stabilize the lower body and enable you to stand up straight.
Some of the best movements you can do for the calves include: Sprints, standing calf raises & seated calf raises.