Gluteals, Extensors and Rotators Intro

Gluteals, Extensors and Rotators

Often Overlooked
Very few weight-resistance trainees devote any direct attention to the muscles that comprise the
area of the gluteal region of the body. Even the most ardent trainees rarely design programs to directly
hit this prominent area. Instead, most trainees prefer to allow the “glutes” to receive inadvertent
attention via those exercises designed for the other areas of the legs. All squatting and pressing
movements activate the gluteal region
and as such, the general view of most
weight-resistance trainees is that these
movements provide sufficient attention
to the gluteal region. Additional
activation of the gluteal area is provided
during the performance of
hamstring exercises with the result
that most trainees assume that specific
attention to the gluteals is not necessary.

Such thinking represents a major
oversight. What is apparently not
realized by those expounding the exuded
philosophy above is that the
muscles that comprise the area of the
hip are extremely powerful and can
be utilized to great advantage in the
development of the legs. As well, for
athletes who are involved in other
sports involving the use of the legs
the development of the gluteal region
could prove to be extremely valuable
in reducing injuries to other parts of the body.

Strong gluteal development also serves to significantly improve performance in many other
sporting activities. The muscles that comprise the region of the hip are called upon during activities
involving running, skating, jumping, cycling, and are directly involved in all floor exercises involving
balance and thrusting actions such as evidence in aerobic, jazz, and ballet dancing. The gluteals are
also highly activated during the throwing events. Many retiring baseball pitchers have announced
their retirement to the loss of power and strength in the legs. A common feature of most power
pitchers is their strong leg development including powerful gluteals.

What should be realized by the weight-training community is that if the gluteals are activated
during other leg exercises then it only naturally follows that specific attention to the gluteals would
provide enhanced growth and development potential of the area which would provide the resultant
benefit of improving performance in other movements. For example, if the “glutes” are called upon
during the execution of the squat or leg press exercises then greater development of the glutes would
allow for increased performance on these exercises which would result in enhanced growth and development
of the legs.

Location and Function
It should be noted that the muscles that comprise the area of the hips work predominately as
hip-joint flexors and extensors they are involved in a number of other actions as well including ab-
duction and medial and external rotation of the thigh.
We shall examine the musculature of the gluteal region which includes not only the more commonly-
known gluteus maximus, medius, and minimus muscles but the piriformis, obturator internus,
and quadratus femoris muscles as well.

Gluteus Maximus (A)
Location
As the name would imply, the gluteus maximus contains the most fibers and represents the largest,
most powerful muscle of the entire body. This muscle forms a large pad over the ischial tuberosity
on the pelvis. It originates from the illium bone located on the hip and from the sacral bone on the
vertebral column, and inserts into the proximal region of the femur on the gluteal tuberosity.
It should be noted that most of the fibers of the gluteus maximus insert along the lateral (outside)
portion of the thigh and nm the entire length of the thigh from the hip-joint to the knee-joint.
This explains why the leg is kept in place and not forced outward during heavy exertion.

Function
The gluteus maximus serves as the major muscle involved in thigh extension at the hip and also
works as a back extensor during the action of hip-joint extension which helps alleviate strain on the
lower back. It also assists in the action of medial rotation of the thigh.

Gluteus Medius (B)
Location
Originates on the illium of the hip and inserts on the greater trochanter of the femur bone of the
thigh.

Function
The function of the gluteus medius is to serve in abduction of the thigh and medial rotation of
the thigh at the hip-joint.

Gluteus Minimus
Location
The most deeply-rooted of the gluteal muscles the gluteus minimus originates on the surface of
the illium and inserts on the greater trochanter of the femur bone of the thigh.

Function
This muscle functions similarly to the gluteus medius in that it is involved in the actions of abduction
and medial rotation of the thigh at the hip-joint.
We shall now examine the location and function of the three frequently overlooked, but highly
active muscles that complete the main muscle of the region of the hip.

Piriformis
Location
Another significant muscle of the region of the hips is the piriformis which sits atop, and serves
to protect the vital sciatic nerve. The sciatic nerve stretches from the dorsal surface of the pelvis, and
was it not for the piriformis, would be exposed to a wide variety of potentially crippling injury risks.
It should be noted however that a small portion of the sciatic nerve remains exposed. This is due to
the fact that the muscles of the region serve to function in the actions of flexion and extension of the
hip.

The above-point would be most noteworthy for those athletes who have chosen to take steroids.
If the steroids are taken by injection in the hip the athlete is in danger of penetrating the sciatic nerve
with the needle. If the sciatic nerve is penetrated, it then becomes deadened with the result being that
the athlete runs a high-risk of becoming paralyzed as ruination of the sciatic nerve destroys the ability
to contract the muscles of the legs.

Function
The piriformis muscle is involved in the actions of outward rotation of the thigh at the hip- joint
and abduction of the thigh during hip-joint flexion. The piriformis also serves to stabilize the hip by
maintaining the position of the head of the femur.

Obturator Internus
Location
Originates on the pelvic surface of the obturator foreman on the pelvis and inserts on the medial
surface of the greater trochanter on the head of the femur.

Function
The obturator internus is involved in the action of lateral rotation of the thigh in the extended
position, and medial rotation of the thigh in the flexed position. It also acts as a stabilizer for the hipjoint.

Quadratus Femoris
Location
This compact flat muscle rests beneath the obturator internus and takes its place of origin on the
ischial tuberosity and inserts into the femur.

Function
The quadratus femoris functions to laterally rotate the thigh.

Anterior Region

Anterior Region

Whenever reference is made to the calf muscles the general thinking appears to center upon the
above-mentioned gastrocnemius and soleus muscles of the posterior portion of the calves. The con
siderations given to the anterior portion of the lower leg
range from minimal to non-existent. Most weightresistance
trainees assume the anterior musculature of
the calves is really the posterior muscles being visible
from the anterior view.

No one can argue the highly-visible musculature of
the fully developed gastrocnemius and, to a lesser degree,
the soleus muscles; however, there is much more to the
considerations for anterior lower leg development than
merely being able to see the posterior muscles form the
anterior vantage point.

Location and Function
The muscles that comprise the anterior portion of
the lower leg are the tibialis anterior, extensor hallucis
longus, and extensor digitorum longus.

Tibialis Anterior (A)
Location
Originates on the tibia bone just below the knee and
runs the entire length of the lower leg inserting on the
cuneiform on the back of the foot as well as the medial
portion of the foot on the metatarsal bone just behind
the big toe.

Function
This highly-visible muscle is involved in dorsi flexion
and inversion actions of the ankle joint.

Extensor Digitorum Longus (B)
Location
It originates on the lateral condyle of the tibia near
the knee and from the upper region of the anterior surface
of the fibula. This prominent muscle also runs the
entire length of the anterior lower leg and inserts on the
phalanges of the middle and distal bones of the second
to fifth toes.

Function
Actions of dorsi flexion and eversion of the ankle as well as extension of the toes involve the extensor
digitorum longus.
In addition, the beginning weight-training student would be well-advised to consider the muscles
of the lateral portion of the lower leg in designing his/her calf routine. The muscles of the lateral
portion of the calves offer accentuation and definition of the muscular structure of the calves. Two
major muscles of the lateral region of the lower leg are the peroneus longus and peroneus brevis.

Extensor Hallucis Longus (C)
Location
Lies between the tibialis anterior and the extensor digitorum longus muscles and originates on
the anterior middle portion of the fibula and inserts on the distal phalanx of the big toe.

Function
The extensor hallucis longus is involved in dorsi flexion of the ankle and extension of the big
toe.

Peroneus Longus (D)
Location
Originates on the head and upper portion of the shaft of the fibula and inserts under the sole of
the foot on the base of the first metatarsal.

Function
This muscle is involved in plantar flexion and eversion of the ankle.

Peroneus Brevis (E)
Location
Originates on the distal shaft of the fibula and inserts on the base of the malleolus and on the
base of the fifth metatarsal.

Function
Plantar flexion and eversion of the ankle involve this muscle.

Muscle Activation
The muscles of the anterior portion of the calf do not posses the same force-generating capability
as the muscles of the posterior calf and as such, great care must be taken to avoid straining the
more delicate anterior calf region.

Heavy weight should be avoided with
anterior calf training and slow speed of
contraction movement application should
be used in order to provide for safe efficient
training of the delicate anterior lower
leg muscles.

Hamstrings Intro

Hamstrings

Often Overlooked
The posterior muscles of the thigh are
often overlooked by many weight-training
enthusiasts. Even those trainees who devote
additional time to their leg training so
as to include isolation work on their quadriceps,
frequently neglect to include hamstring
movements into their leg exercise
portfolio. It seems that many weightresistance
trainees apply the “out-of-sightout-
of-mind” adage to their leg training. It
is much more encouraging to work on the
quadriceps where the deep cuts and crevices
can be readily admired. The hamstrings
are not as visible, and thus they require
more diligence on the part of the trainee to
provide proper development. From a tangible
perspective, the “hams” are not called
upon as prominently as the quads in performing
various athletic movements.

However, neglecting the hamstrings
reduces the trainee’s ability to fully develop
their legs. No trainee would ever think of
building only their biceps and not devoting
any attention to their triceps why is it then
that it can be assumed that proper and thorough
leg development can be accomplished
by placing emphasis on only the
anterior thigh and leaving the posterior
thigh untouched?

The benefits of providing for balanced
development of the legs can be realized
from an injury reduction perspective as
well. How many times have you heard of an athlete pulling their hamstrings? In fact I would be willing
to bet that the first mention you heard of the hamstring muscles (outside of the gym), was in reference
to an injury. Sprinters for example, who have built up their quadriceps through their running,
undergo the risk of pulling their weaker hamstrings due to the imbalance of strength.

While running encourages the development of the quadriceps it should be noted that the hamstrings
work in synergy with the quads. If the frontal thigh muscles are developed well beyond the
level of the posterior thigh muscles the posterior muscles become highly- vulnerable to injury risk.
From all perspectives, it makes sense to offer equal devotion to both the anterior and posterior regions
of the thigh.

Location and Function
The posterior region of the thigh is comprised of three main muscles all of which cover both the
knee and the hip joints. Since the hamstrings cross two joints they provide a function at each of
those joints. They serve as extensor of the thigh at the hip joint and flexors of the lower leg at the
knee joint.

Semitendinosus (A)
Location
Originates from the ischial tuberosity of the posterior hip and inserts on the medial surface of
the superior portion of the tibia at the knee.

Function
In addition to providing for hip joint extension and knee joint flexion, the semitendonosous is
also involved in medial rotation of the tibia.

Semimembranosus (B)
Location
Originates on the ischial tuberosity of the posterior hip and inserts on the posterior portion of
the medial condyle of the tibia at the knee joint.

Function
The Semimembranosus is also involved in medial rotation of the tibia.

Biceps Femoris (C)
Location
The biceps femoris of the posterior thigh is similarly constructed to the biceps femoris of the anterior
upper arm in that the muscle has two distinct (long and short), heads. The long head originates
on the ischial tuberosity where it shares a common tendon with the semitendonosous which crosses
at the hip joint. The short head originates from the lateral edge of the linea aspera alongside the femur
bone of the upper leg and the supracondyle region located on the proximal (inside) area of the
femur. Both the long and short heads of the biceps femoris combine via a single tendon and insert
on the head of the fibula of the lower leg.

Function
Both the long and short heads are involved in the action of leg flexion at the knee joint and are
also involved in the lateral rotation of the leg during knee flexion. It should be noted that because the
short head of the biceps femoris does not cross the hip joint it serves no function in hip joint activity.

Muscle Activation
Unlike the quadriceps muscles, the hamstring muscle group is not readily called upon during
many events involving physical activity. While the “quads” are called into action during such activities
as the ascending and descending of stairs or in the relatively simple task of walking, the hamstrings
relatively speaking lay mostly dormant with the result being that the muscles of the posterior thigh
are not nearly as developed as the quadriceps. As a consequence of their reduced activity, whenever
the hamstrings are called upon during movements requiring their high activation, they become correspondingly
highly susceptible to injury. It is important to realize the level of caution that must be
applied to hamstring training in order to stimulate growth and development while at the same time
reducing the risk of injury to this highly-vulnerable muscle group. As a manner of general approach,
the trainee would be well advised to work with light resistance and to utilize slow speed-of- contraction
movement applications featuring full range-of-motion contractions. In this report we will be
analyzing three hamstring movements. Two movements will feature knee joint flexion (lying and
standing leg curls) and one will highlight a stretching action of the posterior thigh (deadlift).

Quadriceps

Quadriceps

Location and Function
The showy muscles that provide the cuts
and definition of the frontal region of the thigh
are called the quadriceps femoris. As their name
suggests, the quadriceps are comprised of four
muscles that cover the anterior and lateral portions
of the femur bone of the thigh. The
“quads” consist of the rectus femoris and the
three “vasti” muscles: vastus lateralis, vastus
medialis, and vastus intermedius. The four
muscles of the frontal thigh join together to
form the quadriceps tendon which allows them
to share a share a common insertion on the
tibial tuberosity of the patellar ligament of the
knee. All are considered extensor muscles and
are involved in the action of knee joint extension.

Rectus Femoris (A)
Location
Originates on the iliac crest of the hip and
inserts on the tibial tuberosity of the patella
ligament of the knee.

Function
It is involved in leg extension at the knee
and is also involved in leg flexion at the hip
joint.

Vastus Lateralis (B)
Location
A large sweeping muscle that covers the
entire lateral portion of the anterior thigh and
extends into the anterior and posterior aspect
of the region of the thigh.

Function
It is involved in the action of leg extension at the knee joint.

Vastus Medialis (C)
Location
Originates on the medial lip of the linea aspera and rests on the inside portion of the anterior
thigh.

Function
It is involved in extension of the leg at the knee joint.

Vastus Intermedius
Location
Originates on the anterior and lateral surfaces of the femur and on the lower trochanter on the
head of the femur. It also takes its origin from the lateral region of the linea aspera along the lateral
ridge of the femur.