Adductor Hallucis
Author: Alexander Method
Adductor Longus
Pictured above is the adductor longus.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor longus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the quads and all the other muscles in the body with our Coach membership.
Click here for a list of all the muscles.
Click here to see the adductors as a group.
Individual muscles you might be interested in:
Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)
- Psoas
- Iliacus
- Rectus Femoris
- Tensor Fasciae Latae
- Sartorius
- Gracilis
- Adductor Magnus
- Adductor Longus
- Adductor Brevis
- Pectineus
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
- Piriformis
- Superior Gemellus
- Obturator Internus
- Inferior Gemellus
- Quadratus Femoris
- Biceps Femoris - Long Head
- Semitendonosis
- Semimembranosis
Muscles that attach to the hip and the thigh bone (femur)
- Iliacus
- Rectus Femoris
- Tensor Fasciae Latae
- Sartorius
- Gracilis
- Adductor Magnus
- Adductor Longus
- Adductor Brevis
- Pectineus
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
- Piriformis
- Superior Gemellus
- Obturator Internus
- Inferior Gemellus
- Quadratus Femoris
- Biceps Femoris - Long Head
- Semitendonosis
- Semimembranosis
Muscles that attach to the thigh bone (femur) and the knee cap (patella)
Muscles that cross or attach to the thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
- Sartorius
- Gracilis
- Semitendonosis
- Semimembranosis
- Biceps Femoris - Long Head
- Biceps Femoris - Short Head
- Gastrocnemius
- Popliteus
- Plantaris
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
Adductor Brevis
Pictured above is the adductor brevis.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor brevis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles.
Click here to see the adductors as a group.
Individual muscles you might be interested in:
Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)
- Psoas
- Iliacus
- Rectus Femoris
- Tensor Fasciae Latae
- Sartorius
- Gracilis
- Adductor Magnus
- Adductor Longus
- Adductor Brevis
- Pectineus
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
- Piriformis
- Superior Gemellus
- Obturator Internus
- Inferior Gemellus
- Quadratus Femoris
- Biceps Femoris - Long Head
- Semitendonosis
- Semimembranosis
Muscles that attach to the hip and the thigh bone (femur)
- Iliacus
- Rectus Femoris
- Tensor Fasciae Latae
- Sartorius
- Gracilis
- Adductor Magnus
- Adductor Longus
- Adductor Brevis
- Pectineus
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
- Piriformis
- Superior Gemellus
- Obturator Internus
- Inferior Gemellus
- Quadratus Femoris
- Biceps Femoris - Long Head
- Semitendonosis
- Semimembranosis
Muscles that attach to the thigh bone (femur) and the knee cap (patella)
Muscles that cross or attach to the thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
- Sartorius
- Gracilis
- Semitendonosis
- Semimembranosis
- Biceps Femoris - Long Head
- Biceps Femoris - Short Head
- Gastrocnemius
- Popliteus
- Plantaris
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
The Quadriceps
Pictured above are the quadriceps. The leg on the right has each muscle labeled. The muscles are also layered just like in your thigh, showing how some of the muscles are covered by the others.
The leg on the left has all the muscles that cross the front of your thigh in addition to the quads. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles.
Individual Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
Abductor Hallucis
Abductor Digiti Minimi
SMR & Training Terms
We use the following terms in our workout notes. Some of these notes are unique to us, and not endorsed by other organizations (e.g., PSU = push up). This is to avoid confusion when reading the workouts, so that no acronym is used more than once (CrossFit uses PU for pull up or push up). If we find one acronym or note is less clear than a different one, we will alter the list below. We will add links for each item to provide more detail as time and resources allow. Happy training!
SMR Programming
Quads Roll - Quadriceps Roll, the first Primary SMR Technique
Adds Roll - Adductors Roll, the second Primary SMR Technique
Lats Roll - Lats Roll, the third Primary SMR Technique
Workout Programming
AMRAP - as many rounds/reps as possible
m - meter
min - minute
WOD - workout of the day
SWOD - strength/skill/speed workout of the day
KB - kettle bell
kg - kilogram
# - pounds
BW - body weight (do the prescribed exercise with a load equal to your body weight)
Stretches, Warm Up & Recovery Terms
SMR - self myofascial release (rolling out with balls & rollers)
BWU - Burgener warm up (set of 6 specific Oly lifting prep movements)
PT - Pass Thrus
ATW - Around the Worlds
GATW - Giant Around the Worlds
GM - Good Mornings
IW - Inchworms
SIW - Stationary Inchworms
LL - Lateral Lunges
SL - Super Lunges
SCP - Scorpions - quads, hip, core & shoulder stretch
CO - Crossovers - hamstrings, hip & lower back stretch
CT - Core Twist
SSK - Sumo Squat Knees (stretch in which you push out against your thighs with your elbows)
SST - sumo squat Toes (stretch in which you hold your toes as you straighten your legs)
Body Movement
Burpee - Burpee - fom a standing postion lower torso to ground to make contact with ribcage, rise, jump & clap while feet are off the ground
PU - Pull Up
MU - Muscle Up
BMU - Bar Muscle Up
PSU - Push Up
AS - Air Squat
SU - Sit Up
HS - Hand Stand
HSKU - Hand Stand Kick Up
HSPU - Hand Stand Push Up
HSWU - Hand Stand Walk Up
DU - Double Unders - jumprope, 2 turns per hop
JR - Jump Rope
BJ - Box Jumps
Olympic Lifts
Clean - Full Squat Clean
C&J - Clean & Jerk
PC - Power Clean
HC - Hang Clean
HPC - Hang Power Clean
PP - Push Press
PJ - Push Jerk
SJ - Split Jerk
Sn - Snatch
PSn - Power Snatch
HSn - Hang Snatch
HPSn - Hang Power Snatch
SSn - Split Snatch
SnBal - Snatch Balance
Weightlifting OTHER than Oly Lifts
TGU - Turkish Get Up
DL - Deadlift
OHS - Overhead Squat
FS - Front Squat
BS - Back Squat
P/SP/SP - Press/Strict Press/Shoulder Press
BP - Bench Press
WB - Wall Ball
MBC - Medicine Ball Clean, usually with a Dynamax medicine ball
Have a suggestion? Drop us a line at info@smrtips.com.
FMS Stretches
Triceps Roll
 This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the long head of the triceps. If you have trouble with pain in your elbow and the back of your shoulder, or trouble lifting your biceps to your ear, then this exercise is for you! Keep in mind that if your latissimus dorsi (back muscle) is tight, it will keep you from raising your arm overhead without A LOT of effort. When your pecs (chest muscles) are too tight, they will make it difficult to raise your arms overhead. You will likely benefit from loosening knots in the triceps, but be sure you stretch out the lats & pecs or your issue is likely to come right back. You should do this movement at least once every 2 weeks. (more often is better) |
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For written instructions, click here to download a printable PDF of the Triceps Roll
For our downloadable video instruction, click here (video from 2010--updated video is in the works!) |
Biceps Press
 This SMR exercise addresses the muscles in the front of your upper arm, the biceps. |
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For written instructions, click here to download a printable PDF of the Biceps Press
For our downloadable video instruction, click here (video from 2010--updated video is in the works!) |