Category: Anatomy

Trapezius

traps -- 2016
Trapezius

Pictured above is the trapezius. The muscles are layered, showing how some of the muscles are covered by the others. The trapezius is the outermost muscle in your upper back with 4 layers of muscle underneath it. All of the muscles 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 all the other muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

  1. Sternocleidomastoid
  2. Trapezius
  3. Splenius Capitus
  4. Longissimus Capitus
  5. Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

  1. Anterior Scalene
  2. Medial Scalene
  3. Posterior Scalene
  4. Splenius Cervicis
  5. Semispinalis Cervicis

Muscles that attach to the head or neck & the shoulder blade (scapula)

  1. Trapezius
  2. Levator Scapulae

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!

Sternocleidomastoid

sterno -- 2016
Sternocleidomastoid

Pictured above is the sternocleidomastoid (say that one three times real fast). It is a muscle on the front & side of your neck that attaches to the sternum, collar bone, and the back of your skull just behind your ear. It has a lot of influence on proper neck posture.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles 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 upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

  1. Sternocleidomastoid
  2. Trapezius
  3. Splenius Capitus
  4. Longissimus Capitus
  5. Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

  1. Anterior Scalene
  2. Medial Scalene
  3. Posterior Scalene
  4. Splenius Cervicis
  5. Semispinalis Cervicis

Muscles that attach to the head or neck & the shoulder blade (scapula)

  1. Trapezius
  2. Levator Scapulae

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!

Rectus Femoris

rf -- 2016
Rectus Femoris

Pictured above is the most influential of the quadriceps, the rectus femoris. The leg on the right has the rectus femoris labeled. This is the only quadriceps that acts on the 2 largest joints in your body - the hip AND the knee. If this muscle goes dysfunctional with too many muscular knots, then all movements involving either of these two joints will be compromised. If you only have time for one SMR exercise, DO SMR FOR THE RECTUS FEMORIS! (It is that important.)

The leg on the left has all the muscles that cross your thigh in the region of the rectus femoris. 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 view the quads all together.

Additional Quads you might be interested in:

  1. The Vastus Medialis Oblique
  2. The Vastus Lateralis Oblique
  3. The Vastus Intermedius

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!

Vastus Intermedius

vi -- 2016
Vastus Intermedius

Pictured above is the deepest of the quadriceps, the vastus intermedius. The leg on the right has the vastus intermedius labeled. The leg on the left has all the muscles that cross your thigh in the region of the vastus intermedius plus the IT Band. Many people with pain in the IT Band region of their body have tightness in the vastus intermedius muscle and could benefit from releasing that tension. 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 view the quads all together.

Additional Quads you might be interested in:

  1. The Rectus Femoris
  2. The Vastus Medialis Oblique
  3. The Vastus Lateralis Oblique

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!

Vastus Lateralis

vlo -- 2016
Vastus Lateralis Oblique

Pictured above is one of the quadriceps, the vastus lateralis oblique -- otherwise known as the vastus lateralis, or VLO. The leg on the right has the VLO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VLO. The IT Band is pictured, it runs along the outside of the VLO, but for SMR purposes the muscles attached to it or underneath it are our focus. 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 view the quads all together.

Additional Quads you might be interested in:

  1. The Rectus Femoris
  2. The Vastus Medialis Oblique
  3. The Vastus Intermedius

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!

Vastus Medialis Oblique

vmo -- 2016
Vastus Medialis Oblique

Pictured above is one of the quadriceps, the vastus medialis oblique -- otherwise known as the VMO. The leg on the right has the VMO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VMO. 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 view the quads all together.

Additional Quads you might be interested in:

  1. The Rectus Femoris
  2. The Vastus Lateralis Oblique
  3. The Vastus Intermedius

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!

Anatomy

Blank-Body-for-Web
Take a close look at the above image. Certain muscles attach between each joint in the body and some muscles cross one or more joints in the body. The muscles attached to or crossing a joint can definitely influence that joint's movement and your comfort with that movement.

To learn more about the muscles in a specific area of the body or to learn which muscles cross a certain joint, click the appropriate link below. The following list includes most of the muscles for which you should regularly practice stretching and SMR.
(any inactive links will be live soon)
Muscles of the Shoulder

Muscles of the Back of the Neck

Head & neck (includes parts of the chest, neck & upper back)
The following muscles attach across or to the vertebrae of the neck.
Click the appropriate link for your interest.

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & the torso (thoracic vertebrae and/or ribs)

  1. Sternocleidomastoid
  2. Trapezius
  3. Splenius Capitus
  4. Longissimus Capitus
  5. Semispinalis Capitus


Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

  1. Anterior Scalene
  2. Medial Scalene
  3. Posterior Scalene
  4. Splenius Cervicis
  5. Semispinalis Cervicis


Muscles that attach to the head or neck & the shoulder blade (scapula)

  1. Trapezius
  2. Levator Scapulae
Shoulder (includes parts of the chest, upper back & neck)
The following muscles attach across the shoulder joint, to the shoulder blade (scapula) & the ribs, or to the shoulder blade & the upper arm (humerus).
Click the appropriate link for your interest.

Click here to see the all the muscles that attach to the shoulder blade or cross the shoulder joint.
 
Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm)

  1. Pectoralis Major & Minor
  2. Latissimus Dorsi


Muscles that attach to the shoulder blade (scapula) & the spine or ribs

  1. Trapezius
  2. Levator Scapulae
  3. Rhomboid Minor
  4. Rhomboid Major
  5. Latissimus Dorsi
  6. Pectoralis Minor
  7. Serratus Anterior


Muscles that attach to the scapula & the arm

  1. Deltoids
  2. Supraspinatus
  3. Infraspinatus
  4. Teres Minor
  5. Subscapularis
  6. Teres Major
  7. Triceps (long head)
  8. Biceps Brachii
  9. Coracobrachialis
  10. Latissimus Dorsi
Upper Arm, Elbow & Wrist
The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand).
Click the appropriate link for your interest.

Click here to see the biceps muscles as a group.

Click here to view all of the forearm extensors.

Click here to view all of the forearm flexors.

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

  1. Biceps Brachii
  2. Brachialis
  3. Triceps
  4. Brachioradialis


Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand.

  1. Extensor Carpi Radialis Longus
  2. Extensor Carpi Radialis Brevis
  3. Extensor Digitorum
  4. Extensor Digit Minimi
  5. Extensor Carpi Ulnaris
  6. Extensor Pollicis Brevis
  7. Extensor Pollicis Longus
  8. Anconeus
  9. Abductor Pollicis Longus
  10. Extensor Indicis
  11. Supinator
  12. Brachioradialis


Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

  1. Flexor Digitorum Superficialis
  2. Flexor Carpi Radialis
  3. Flexor Carpi Ulnaris
  4. Palmaris Longus
  5. Flexor Pollicis Longus
  6. Pronator Teres
  7. Pronator Quadratus
  8. Brachioradialis
Hip & Lower Back
The following muscle attaches across the middle & lower back to the bottom four ribs and the last two thoracic vertebrae and the top two lumbar vertebrae:

  1. Serratus Posterior Inferior

The following muscles attach across the hip & lower back, or to the hip from above (the spine and/or ribs) or below (the thigh).
Click the appropriate link for your interest.

Click here to see the hip flexors as a muscle group.

Click here to see the adductors as a group.

Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint. (attaches to the spine and the femur)

  1. Psoas


Muscles that attach to the hip and the spine and/or ribs

  1. Rectus Abdominus
  2. External Abdominal Oblique
  3. Internal Abdominal Oblique
  4. Transverse Abdominus
  5. Latissimus Dorsi
  6. Iliocostalis Lumborum
  7. Longissimus Thoracis
  8. Quadratus Lumborum
  9. Multifidi


Muscles that attach to the hip and the thigh bone (femur)

  1. Iliacus
  2. Adductor Magnus
  3. Adductor Longus
  4. Adductor Brevis
  5. Pectineus
  6. Gluteus Maximus
  7. Gluteus Medius
  8. Gluteus Minimus
  9. Piriformis
  10. Superior Gemellus
  11. Obturator Internus
  12. Inferior Gemellus
  13. Obturator Externus
  14. Quadratus Femoris
Thigh
The following muscles attach to the thigh bone (femur) across the hip joint, from the thigh to knee joint, or cross the knee joint from the thigh or hip and cross the thigh.
Click the appropriate link for your interest.

Click here to see the quadriceps as a muscle group.

Click here to see the adductors as a group.

Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Obturator Externus
  19. Quadratus Femoris
  20. Biceps Femoris
  21. Semitendonosis
  22. Semimembranosis


Muscles that attach to the hip or thigh bone (femur) and the knee cap (patella)

  1. Rectus Femoris
  2. Vastus Medialis Oblique
  3. Vastus Lateralis Oblique
  4. Vastus Intermedius


Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

  1. Sartorius
  2. Gracilis
  3. Biceps Femoris
  4. Semitendonosis
  5. Semimembranosis
  6. Gastrocnemius
  7. Popliteus
  8. Plantaris
Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

  1. Gastrocnemius
  2. Popliteus
  3. Plantaris


Muscles that pass or attach between the knee & ankle

  1. Gastrocnemius
  2. Popliteus
  3. Plantaris
  4. Soleus
  5. Peroneus Longus
  6. Peroneus Brevis
  7. Flexor Digitorum Longus
  8. Flexor Hallucis Longus
  9. Posterior Tibialis
  10. Anterior Tibialis
  11. Extensor Digitorum Longus
  12. Extensor Hallucis Longus
Foot
The following muscles attach in the foot.
Click the appropriate link for your interest.

Muscles that cross the ankle

  1. Flexor Digitorum Longus
  2. Flexor Hallucis Longus
  3. Posterior Tibialis
  4. Peroneus Longus
  5. Peroneus Brevis
  6. Anterior Tibialis
  7. Extensor Digitorum Longus
  8. Extensor Hallucis Longus


Muscles in the bottom of the foot
Click here for an overview of the muscles in the bottom of the foot.

  1. Flexor Digitorum Brevis
  2. Abductor Hallucis
  3. Abductor Digiti Minimi
  4. Flexor Hallucis Brevis
  5. Quadratus Planatae
  6. Lumbricals
  7. Adductor Hallucis
  8. Flexor Digitorum Minimi Brevis
  9. Plantar Interossei


Muscles in the top of the foot

  1. Extensor Digitorum Brevis
  2. Extensor Hallucis Brevis
  3. Dorsal Interossei
**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**

Adductors

adds -- 2016
The Adductors


Pictured above are the adductors. 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 adductors. 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 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)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Quadratus Femoris
  19. Biceps Femoris - Long Head
  20. Semitendonosis
  21. Semimembranosis

Muscles that attach to the hip and the thigh bone (femur)

  1. Iliacus
  2. Rectus Femoris
  3. Tensor Fasciae Latae
  4. Sartorius
  5. Gracilis
  6. Adductor Magnus
  7. Adductor Longus
  8. Adductor Brevis
  9. Pectineus
  10. Gluteus Maximus
  11. Gluteus Medius
  12. Gluteus Minimus
  13. Piriformis
  14. Superior Gemellus
  15. Obturator Internus
  16. Inferior Gemellus
  17. Quadratus Femoris
  18. Biceps Femoris - Long Head
  19. Semitendonosis
  20. Semimembranosis

Muscles that attach to the thigh bone (femur) and the knee cap (patella)

  1. Rectus Femoris
  2. Vastus Medialis Oblique
  3. Vastus Lateralis Oblique
  4. Vastus Intermedius

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)

  1. Sartorius
  2. Gracilis
  3. Semitendonosis
  4. Semimembranosis
  5. Biceps Femoris - Long Head
  6. Biceps Femoris - Short Head
  7. Gastrocnemius
  8. Popliteus
  9. 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 Magnus

Adductor Magnus

Pictured above is the adductor magnus. This huge muscle on the inside of your thigh pulls your knee inward toward your hip. This muscle is too tight if your knees bow inward when you squat or during the landing of a jump. In addition, this strong muscle can act as a pseudo hamstring muscle that pulls your leg back and inward as it contracts. So a healthy adductor magnus helps LOTS of hip & thigh functions. 

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)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Quadratus Femoris
  19. Biceps Femoris - Long Head
  20. Semitendonosis
  21. Semimembranosis

Muscles that attach to the hip and the thigh bone (femur)

  1. Iliacus
  2. Rectus Femoris
  3. Tensor Fasciae Latae
  4. Sartorius
  5. Gracilis
  6. Adductor Magnus
  7. Adductor Longus
  8. Adductor Brevis
  9. Pectineus
  10. Gluteus Maximus
  11. Gluteus Medius
  12. Gluteus Minimus
  13. Piriformis
  14. Superior Gemellus
  15. Obturator Internus
  16. Inferior Gemellus
  17. Quadratus Femoris
  18. Biceps Femoris - Long Head
  19. Semitendonosis
  20. Semimembranosis

Muscles that attach to the thigh bone (femur) and the knee cap (patella)

  1. Rectus Femoris
  2. Vastus Medialis Oblique
  3. Vastus Lateralis Oblique
  4. Vastus Intermedius

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)

  1. Sartorius
  2. Gracilis
  3. Semitendonosis
  4. Semimembranosis
  5. Biceps Femoris - Long Head
  6. Biceps Femoris - Short Head
  7. Gastrocnemius
  8. Popliteus
  9. 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 Hallucis

Adductor Hallucis