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

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