Tag: IT Band Issues

Adductor Longus

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)

  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 Brevis

add brevis -- 2016
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)

  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!

The Quadriceps

quads -- 2016
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:

  1. The Rectus Femoris
  2. The Vastus Medialis Oblique
  3. The Vastus Lateralis Oblique
  4. 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!

Glutes Roll

glutes-roll-1a--gallery
6th Secondary -- Glutes Roll
Use this SMR exercise to address the muscles in the back of your hips. 

You probably won't notice knots in your buns when you are just walking around, but when you slowly roll through this tissue, you'll find them!

The gluteus maximus (and many of the other posterior hip muscles) is involved in any movement using the hips. When one or more of your glutes is dysfunctional, proper hip function is compromised.

You will notice a 'lightness' with body movements if you release any knots in your glutes.
For written instructions, click here to download a printable PDF of the Glutes Roll

For our downloadable video instruction, click here. (video from 2010--updated video is in the works!)

If you have lower back issues you should begin this technique by lying flat on the floor FIRST, then lift your hips to get the roller underneath you (instead of sitting on the roller and lying back).

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**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.** 

IT Band Roll

itb-roll-1b--gallery
5th Secondary -- IT Band Roll
Use this SMR exercise AFTER the Quads Roll, and the Adductors Roll. 

This SMR exercise is to address the knots in your IT band and the outer quads (the vastus lateralis & vastus intermedius). 

If you have tightness or discomfort above or below the outside of your knees or along the outside of thighs, then this exercise is likely to help.

You should do this SMR exercise at least once every 2 weeks. (more often is better)
For written instructions, click here to download a printable PDF of the IT Band Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**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.** 

Quads Roll

1st Primary -- Quads Roll
Practice the SMR exercise displayed below at least once each week to maintain proper hip, knee and back function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

This technique is part of the foundation that you build on, and you should revisit it often.
For written instructions, click here to download a printable PDF of the Quads Roll

For our downloadable video instruction, click here

Below is a video from our YouTube archives:
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to the rest of the SMR Techniques

**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.**