Muscles Function- Lower Body

This is the other portion of my work with the main muscles of the lower body and their function. I also added the exercises and Yoga poses that use these muscle groups.

Please feel free to add and make comments if you don’t agree with some of the poses that I used.

Mitania Bailer 200 hr YTT

LOWER BODY MUSCLES FUNCTION:

 

Adductor Bicep Femoris (Hamstring) Function – Extension, Abduction, Slight External Rotation & Knee Flexion

Exercise – cycling, hamstring curls, Abduction machine

Yoga Poses: Utthasana / Utkatasana / Revolved side Triangle Pose

 

Adductor Brevis, Longus & Magnus Function – Adduction, External Rotation & Flexion

Exercise – side-lying bottom-leg raises & resisted adduction

Yoga Poses: Baddha Konasana / Hanumanasana (leg split)

 

Rectus Femoris (Quads) Function – Knee extension & flexion

Exercise – Leg Press, Squats & Jump Rope

Yoga Poses: Parsvottanasana / Prasarita Padottanasana / Upavistha

 

Tensor Fasciae Latae Function – Abduction, Flexion, Internal Rotation

Exercise – Side-lying leg rises, running, hanging knees raises, inward rotation band

Yoga Poses: Prasarita Padottanasana / Trikonasana / Warrior I & II

 

iliacus & psoas major/minor Function – Flexion & External Rotation

Exercises – straight-leg sit-ups, running w/ knees lifted up high, leg raises, hanging knee raises

Yoga Poses: Tree Pose / Utthita Hasta Padangustasana

 

Gluteus Maximus Function – Extension & External Rotation; Superior fibers: abduction

Exercises – Cycling, Plyometric, Jumping rope, Squats, Stair-climbing machine

Yoga Poses: Virabhadrasana III / Utkatasana / Setu Bandhasana

 

Semitendinosus Function – Extension, adduction, & slight internal rotation, Knee flexion & internal rotation

Exercise – cycling, hamstring curls, abductor machine

Yoga Poses: Warrior II / Utthita Parsvottanasana / Utthita Trikonasana

 

Semimembranosus Function – Extension, adduction, & slight internal rotation, Knee flexion & internal rotation

Exercises – cycling, hamstring curls, abductor machine

Yoga Poses: Prasarita Padottanasana / Upavistha Konasana / Bow Pose

 

Gluteus Medius & Minimus Abduction (all fibers); Anterior Fibers: internal rotation; Posterior Fibers: External rotation

Exercises – Side-lying leg rises, walking, running

Yoga Poses: Shoulder Stand / Parsvottanasana / Utthita Hasta Padangustasana

Sartorius Flexion & external rotation of the hip; flexion of the knee

Exercises – Knee lift with external rotation wide stance onto bench

Yoga Poses: Trikonasana / Warrior I / Marichyasana

 

Pectineus Function – Flexion, adduction, & external rotation

Exercises – Hanging knee raises side-lying bottom-leg raises, resisted external rotation of the thigh

Yoga Poses: Tree Pose / Feathered Peacock Pose / Supta Baddha Konasana

 

Gracilis Function – Adduction, Knee flexion

Exercises – side-lying bottom-leg raises resisted adduction

Yoga Poses: Sirsanasana / Handstand / Tadasana

 

Vastus Lateralis, Intermedius & Medialis Function – Knee Extension

Exercises – cycling, leg press machine, squats, vertical jumping, stair climbing, jumping rope plyometric

Yoga Poses: Warrior I & II / Navasana / Utthata Hasta Padangustasana

 

Anterior tibialis Function – dorsiflexion at ankle; inversion at foot

Exercises – cycling w/ toe clips, resisted inversion w/ dorsiflexion

Yoga Poses: Tree Pose / Lotus Pose / Utkatasana

 

Peroneus Longus Function – Plantar flexion at ankle; eversion at foot

Exercises – Resisted eversion of foot

Yoga Poses: Vrksasana (Tree Pose) / Balance Pose / Warrior I

 

Peroneus brevis Function – Plantar flexion at ankle; eversion at foot

Exercises – resisted eversion of foot

Yoga Poses: Parsvottanasana / Parivritta Trikonasana

Gastrocnemius Function – Plantar flexion at ankle; flexion at knee

Exercises – Hill running, jumping rope calf raises, cycling, stair climbing

Yoga Poses: Uttasana / Warrior III / Prasarita Padottanasana

 

Soleus Function – Plantar flexion at ankle

Exercises – Hill running, jumping rope, calf raises, bent-knee toe rises w/ resistance

Yoga Pose: Forward bend with knee bend / Janu Sirsasana / Parsvottanasana

 

Posterior Tibialis Function – Plantar flexion at ankle, inversion at foot

Exercises – resisted inversion of foot w/ plantar flexion

Yoga Poses: Utthita Hasta Padangustasana / Prasarita Padotanasana

 

Extensor Digitorum Function – Dorsiflexion & eversion of foot, extension of toes 2-5

Exercises – resisted eversion w/ dori flexion longus

Yoga Poses: Chaturanga / Sitting back on heels pose

 

Extensor Hallucis Longus Function – Dorsiflexion & inversion of the foot, extension of the great toe

Exercises – resisted inversion w/ dorsiflexion

Yoga Poses: Vrksasana with arms elevated

 

Peroneus Tertius Function – Dorsiflexion & eversion of the foot

Exercises – resisted eversion w/ dorsiflexion

Yoga Poses: Virabhadrasana

 

Plantaris Function – flexion of the knee, plantar flexion of the foot

Exercises – Hill running, jumping rope, calf raises, cycling, stair climbing

Yoga Poses: Downward Facing Dog / Prayer Squat

 

Flexor Digitorum Longus Function – Flexion of toes 2-5, plantar flexion & inversion of the foot

Exercises – resisted inversion w/ plantar flexion

Yoga Poses: Utthita Hasta Padangusthasana / Prasarita Padottanasana

 

Reference: Yoga Anatomy by Leslie Kaminoff and

Quizlet.com

Mitania Bailer 200hr YTT