Tag: Squat Alignment

Piriformis

piriformis -- 2016
Piriformis

Pictured above is the piriformis. It is one of the lateral rotator muscles of the hip, and rotates your leg so that your toes point outward. Because of the location of this muscle in relation to the sciatic nerve, releasing excessive tension in this muscle can dramatically improve sciatica symptoms. (click here for a list of all the muscles)

The muscles on the left 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.

Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)

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

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!

Hip Flexors

hip flexors -- 2016
Hip Flexors


Pictured above are the hip flexor muscles. All of them pull your leg up toward your spine, and one of them pulls your spine toward your leg (like when you sit up). They are BY FAR the most influential group of muscles in the body. You can't move your hip or lower back in any direction without using one or more of these muscles. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking your hip flexors for excessive tension you are missing the most significant group of muscles that contribute to proper back function.

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. On the left side you can see the other muscles that are present in the same area as the hip flexors, and a couple muscles that act as mild hip flexors (Tensor Fasciae Latae & Sartorius).

Click here for a list of all the muscles.

Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)

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. 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. Obturator Externus
  18. Quadratus Femoris
  19. Biceps Femoris
  20. Semitendonosis
  21. Semimembranosis


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!

Psoas

psoas -- 2016
Psoas

Pictured above is the psoas. It is one of the hip flexor muscles, and pulls your leg up toward your spine (like when you lift your leg), or your spine toward your leg (like when you sit up). It is BY FAR the most influential muscle in the body. You can't move your hip or lower back in any direction without using this muscle. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the psoas for excessive tension you are missing one of the most significant links to proper back function.

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.

Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)

Click here for a list of all the muscles.

Click here to see the hip flexor muscles 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. 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. Obturator Externus
  18. Quadratus Femoris
  19. Biceps Femoris
  20. Semitendonosis
  21. Semimembranosis


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!

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.**