PEER FITNESS TRAINER
MUSCLE GROUPS
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Abdominal Muscles
Rectus Abdominis
Primary Function:
Exercises:
flexion and lateral flexion of the trunk
bent-knee sit-ups, partial curl-ups, good posture, pelvic tilts
Obliques (External & Internal)
Primary Function:
lateral flexion of the trunk
Exercises:
twisting bent-knee sit-ups (rotation opposite for external and rotation
same for internal) and curl ups
Transversus Abdominis (not shown)
Primary Function:
compresses abdomen
Exercises:
no motor function
PEER FITNESS TRAINER
MUSCLE GROUPS
Erector Spinae
The Erector Spinae consists of three (3) main muscles:
1. Iliocastalis
2. Longissimus
3. Spinalis
Primary Function:
Exercises:
extension of trunk
squat, deadlift, prone back extension, good standing posture
PEER FITNESS TRAINER
MUSCLE GROUPS
Pectoralis Major
Clavicular Head (Upper Chest)
Primary Function:
Exercises:
Sternal Head (Lower Chest)
flexion, adduction, internal rotation at the shoulder
push-ups, pull-ups, incline bench press, regular bench press, climbing a
rope, all types of throwing, tennis serve
Pectoralis Minor
Primary Function:
Exercises:
abduction, downward rotation, and depression of the scapula at the
shoulder
flys, chest dips
PEER FITNESS TRAINER
MUSCLE GROUPS
Deltoid
Anterior Deltoid
Primary Function:
Exercises:
Note:
Lateral Deltoid
Posterior Deltoid
abduction (entire deltoid), flexion/internal rotation (anterior),
extension/external rotation (posterior)
lateral “butterfly” (abduction) exercises with dumbbells
anterior deltoid has similar functions to pectoralis major
PEER FITNESS TRAINER
MUSCLE GROUPS
Trapezius
Upper Fibers
Middle Fibers
Lower Fibers
Primary Function:
elevation of scapula (upper), adduction of scapula (middle), depression of
scapula (lower)
Exercises:
upright rowing, shoulder shrugs with resistance
Levator Scapulae
Primary Function:
Exercises:
Note:
elevation of scapula
shoulder shrugs with resistance
the levator scapulae holds the scapula against the trunk.
PEER FITNESS TRAINER
MUSCLE GROUPS
Rhomboids (Major & Minor)
Primary Function:
Exercises:
Note:
adduction and elevation of scapula
chin-ups, supported dumbbell bent-over rows
The Rhomboids holds the scapula against the thoracic wall.
PEER FITNESS TRAINER
MUSCLE GROUPS
Latissimus Dorsi
Primary Function:
Exercises:
extension, adduction, internal rotation
chin-ups, rope-climbing, dips on parallel bars, rowing, “lat” pull-downs
PEER FITNESS TRAINER
MUSCLE GROUPS
Teres Major
Primary Function:
shoulder extension, internal rotation, and shoulder adduction
Rotator Cuff
Supraspinatus
Primary Function:
Exercises:
Note:
Infraspinatus
Teres Minor
Subscapularis
external rotation (infraspinatus and teres minor), internal rotation
(subscapularis), abduction (supraspinatus)
tennis serve, throwing a baseball, internal and external rotation exercises
from prone position with dumbbells
The supraspinatus is the most often injured rotator cuff muscle. The
inability to smoothly abduct the arm against resistance may indicate a
rotator cuff injury.
PEER FITNESS TRAINER
MUSCLE GROUPS
Biceps Brachii
Primary Function:
Exercises:
flexion at elbow; supination at forearm
barbell curls, chin-ups, rock climbing, upright rowing with barbell
Brachialis
Primary Function:
Exercises:
flexion at elbow
barbell curls, chin-ups, rock climbing, upright rowing with barbell
Brachioradialis
Primary Function:
Exercises:
flexion at elbow
barbell curls, chin-ups, rock climbing, upright rowing with barbell
Triceps Brachii
Primary Function:
Exercises:
extension at elbow
push-ups, dips on parallel bars, bench press, military press
PEER FITNESS TRAINER
MUSCLE GROUPS
Gastrocnemius
Primary Function:
Exercises:
plantarflexion at ankle
hill running, jumping rope, standing calf raises, cycling, stair-climber, inline skating
Soleus
Primary Function:
Exercises:
Note:
plantarflexion at ankle
seated calf-raise
In the seated calf-raise (knees flexed to 90º), the gastrocnemius are
virtually inactive while the load is borne almost entirely by the soleus.
PEER FITNESS TRAINER
MUSCLE GROUPS
Anterior Tibialis
Primary Function:
Exercises:
dorsiflexion at ankle; inversion at foot
cycling with toe clips; resisted inversion
PEER FITNESS TRAINER
MUSCLE GROUPS
Quadriceps
The quadriceps consist of four (4) main muscles:
1. Rectus Femoris
2. Vastus Lateralis (Externus)
3. Vastus Intermedius
4. Vastus Medialis (Internus)
Primary Function:
Exercises:
extension (extended hip for rectus femoris and flexed hip for vasti)
cycling, leg press, squat, vertical jumping, stair climbing, jumping rope,
plyometrics
PEER FITNESS TRAINER
MUSCLE GROUPS
Hamstrings
The hamstrings consist of three (3) main muscles:
1. Biceps Femoris, Long (1) & Short Head (2)
2. Semitendinosus (3)
3. Semimembranosus (4)
Primary Function:
Exercises:
Note:
flexion and external rotation (biceps femoris) and flexion and internal
rotation (semitendinosus and semimembranosus)
jumping rope, hamstring curls with knee in external rotation (biceps
femoris) and internal rotation (semitendinosus and semimembranosus)
Hamstring inflexibility is common in modern society. This may be
explained by the principles of detraining (aka "use it or lose it"). Except in
some cultures, we rarely keep the hamstring limber by sitting on the
ground, bending over regularly, etc. as our ancestors had.
PEER FITNESS TRAINER
MUSCLE GROUPS
Adductors
Sartoris
Primary Function:
Exercises:
Gracilis
Pectineus
Adductors (Brevis, Longus, Magnus)
flexion and internal rotation of lower extremities (sartoris, gracilis) and
adduction of the hip (adductors)
side-lying leg raises, resistance adduction exercises
PEER FITNESS TRAINER
MUSCLE GROUPS
Glutes
Maximus
Primary Function:
Exercises:
Note:
Medius
Minimus
extension and external rotation of the hip (maximus) and abduction of
the hip (medius and minimus)
cycling, plyometrics, jumping rope, stair-climbing (maximus), side-lying
leg aises, walking and running (medius and minimus)
the medius and minimus steady the pelvis so it does not sag when
opposite side is not supported with leg.
PEER FITNESS TRAINER
MUSCLE GROUPS
Hip
Tensor Fascia Latae
Iliotibial Band (lateral leg, not shown)
Primary Function:
Exercises:
Note:
hip flexion, abduction, & transverse adduction; tends to internally rotates
hip during flexion
lunges, step-ups, lever-seated hip abduction
Increased risk of lateral knee injury during knee extension activities. In
runners, Iliotibial band friction syndrome (ITBFS) is a cause of diffuse
tenderness over the lateral knee. While weight bearing during knee
flexion, the Tensor Fascia Latea contracts to assist the other hip
abductors stabilize the pelvis from lateral movement and the Gluteus
Maximus extends the hip for forward locomotion. Both the Tensor Fascia
Latea and the Gluteus Maxiums can place tension on the Iliotibial tract
which produces repetitive friction on the lateral epicondyle.
Iliopsoas (iliacus & psoas major/minor)
Primary Function:
Exercises:
hip flexion, external spinal rotation at the hip
straight-leg sit-ups, running with knees lifted high, leg raises
PEER FITNESS TRAINER
MUSCLE GROUPS
Wrist
1.
2.
3.
4.
5.
6.
7.
8.
Wrist Extensors
Extensor Digitorum
Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Indicis
Extensor Digiti Minimi
Entensor Pollicis Longus
Extensor Pollicis Brevis
Primary Function:
Exercises:
Wrist Flexors
1. Flexor Digitorum Superficialis
2. Flexor Digitorum Profundus
(4 Heads)
3. Flexor Carpi Radialis
4. Flexor Carpi Ulnaris
5. Palmaris Longus
6. Flexor Pollicis Longus
extension of the wrist (extensors) and flexion of the wrist (flexors)
“reverse” wrist curls, tennis (extensors) and wrist curls with resistance,
grip strengthening exercises for humerus, baseball, racquetball, softball
(flexors)