HYPERTROPHY

PROGRAM

Lower
Upper
Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 1

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 2

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 3

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 4

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 5

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 6

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 7

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

Mahmoud qandel
Hypertrophy PROGRAM / LOWER/UPPER. Week 8

LOWERBODY (1) SETS REPS RPE REST

BACKSQUAT 3 6 7 3-4MIN

DEADLIFT 2 10 7 2-3MIN

BARBELL HIPTHRUST /stiff 3 12 8 2-3MIN

LEGEXTENSION 3 12 9 1-2MIN

LYING LEG CURL 3 12 9 1-2MIN

CALF RAISES (LEG PRESS) 3 6 7 1-2MIN

CRUNCH 3 12 7 1-2MIN

UPPER BODY (1) SETS REPS RPE REST

BARBELL BENCH PRESS 3 5 7 3-4MIN

PULLDOWN wide grip 3 10 8 2-3MIN

MILITARY PRESS –r DUMBBELL SHOULDER PRESS 3 10 7 3-4MIN

CHEST-SUPPORTED T-BARROW 3 12 8 2-3MIN

CABLEFLYE OR MACHINE FLY 3 12 8 1-2MIN

DUMBBELLCURL 3 10 8 1-2MIN
SINGLE-ARM ROPE TRICEPEXTENSION 3 12 8 1-2MIN

LOWER BODY (2) SETS REPS RPE REST

DEADLIFT 3 8 7 3-4MIN

BACK SQUAT 2 8 8 3-4MIN

DUMBBELLWALKING LUNGE 2 10 8 2-3MIN

SINGLE-LEGLEG EXTENSION 3 15 8 1-2MIN

SINGLE-LEG LYING LEGCURL 3 15 8 1-2MIN

SINGLE Leg press 3 15 9 1-2MIN

STANDING CALFRAISE 3 12 8 1-2MIN

PLANK 3 1 minute 8 1-2MIN

UPPER BODY (2) SETS REPS RPE REST

DUMBBELL LATERAL RAISES 4 12:15 9 1:2MIN

DUMBBELLINCLINE PRESS 3 8 8 2-3MIN

REVERSE GRIPLAT PULLDOWN 3 8 8 2-3MIN

DIP 3 10 7 2-3MIN

BARBELL BENT OVERROW 3 12 7 2-3MIN

SEATED FACE PULL 3 15 8 1-2MIN

HAMMERCURL + OVER HEAD TRICEPS (paired set) 3 8 9 1MIN

MUSCLEMANUAL
VOLUME2
 INTRODUCTION
The Movement Muscle Manual has had tens of
thousands of downloads worldwide, and the response to
its unique layout has been absolutely incredible!

Lots of people have requested extra info on some of

the major muscles. Therefore, we have put together
The Muscle Manual Volume 2.

In this manual we have listed:

• Origin.
• Insertion.
• Action.
• Antagonist.
• Innervation.
• Blood Supply.
• Daily Use.
• Gym Use.
 THE
LOWERLEGS
 GASTROCNEMIUS

Origin P o s t e r i or l o w e r f e m u r .

In se rtion C a l c a n e u s via t h e c a l c a n e a l /Ac hi ll e s

tendon.
Action P l a n t a r f le x e s t h e a n k l e a n d f l e x e s t h e
knee.

Antagonist Tibia lis a nter ior .

I n n e r v at i o n Tibial n e r v e S 1 – S 2 .

Blood Supply S u r a l a r t e r ie s.

Daily Use W a l k i n g , r u n n i n g ( e s p e c ial ly uphill),

s t a n d i n g o n y o u r t o e s , c l i m b i n g sta ir s,

p e d a l i n g a bicycle.

G y m Use C a l f r a ises, s q u a t s , l u n g e s, s t e p - u p s ,

l e g pr ess, s i n g l e -l eg b a l a n c e s , j u m p s .
 SOLEUS

Origin U p p e r posterior tibia an d fibula.

Insertion C alc an e u s via t h e calcaneal/Achilles tendon.

Action Plantarflexes t h e ankle.

A nt a goni st Tibialis anterior.

Innervation Tibial n e r v e S1-S2.

Blood Supply
P o p l i t e a l , p o s t e r i o r tib ial, a n d p e r o n e a l

(f ib u lar) ar ter ies.

Daily Use W a l k i n g , r u n n i n g ( e s p e c i a l l y u p h i l l ),

s t a n d i n g o n y o u r t o e s , c l i m b i n g s tair s ,

pedaling a bicycle.
G y m Use
Calf raises, squats, lunges, step-ups,

leg press, single-leg balances, jumps.

 PERONEUS LONGUS

Origin U p p e r la ter a l fibula .

In se rtion Fir st m e t a t a r sa l, m e d i a l c u n e i f o r m .

Action P l a n t a r f le x e s a n d e v e r t s t h e a n k l e .

Antagonist Tibia lis anter ior .

I n n e r v at i o n Super ficia l p e r o n e a l n e r v e L 5 - S 1 .

Blood Supply P e r o n e a l (fibula r ) a r t e r y .

Daily Use W a l k i n g , r u n ni n g ( e s p e c i a ll y o n u n e v e n

surfaces
– p r e v e n t s i n v e r s i o n spr a ins).
G y m Use C a l f r a ises, s i n g le - le g b a l a n c e s, j u m p s .
 PERONEUS BREVIS

Ori g i n L o w e r two-thir ds o f the la ter a l fibula .

In se rt i o n Fifth m eta ta r sa l.

A ct i o n Pla nta r flexes a n d ever ts the a nkle.

A n t ag o n i st Tibia lis a nter ior .

In n e rv at i o n Super ficia l per onea l n e r v e L5 -S1 .

Bl ood Supply Per sona l (fibula r ) a n d a nter ior tibia l a r ter ies.

D ai l y U s e W a lking , r unning (especia lly o n u n e v e n

sur fa ces
– pr events inver sion spr a ins).
G y m Use C a lf r a ises, sing le-leg ba la nces, jum ps.
 P E RO NE U S TERTIUS

Origin L o w er anterior surface of the

fibula a n d t h e i n t e r o s s e o u s

m em br ane.
In se rtion D o r s a l s u r f a c e o f t h e fifth m e t a t a r s a l .

Action D o r s i f l e x es a n d e v e r t s t h e a n k l e .

Antagonist Tibia lis p o s t e r ior .

I n n e r v at i o n D e e p p e r o n e a l (fibular ) n e r v e L 5 - S 1 .

Blood Supply A n t e r i o r tibia l a r ter y.

Daily Use Helps during walking – s o m e

h u m a n s d o not h a v e a peroneus

ter tius.
G y m Use S i n g le - le g b a l a n ce s .
 TIBIALIS ANT E RIOR
O ri g i n T h e u p p e r ha l f or t wo - t h i r d s o f t h e l a t e ra l
su r f a c e o f t h e t i bi a a n d t h e i n t e ro sse o u s
me mbra ne.
I ns e rt i o n M e d i a l c u n e i f o r m a n d t h e b a se o f t h e fi rst

me t a t a rsa l .

Action D o r si f l e x e s a n d i n v e r t s t h e a n k l e .

A nt a g o ni s t T i b i a li s post e ri or,
g a st r o c n e mi u s, sol e us,
pl a nt a ri s, p e r o n e u s l o n g u s.
I nne rv a t i o n D e e p p e r o n e a l (fi bul a r) n e r v e L 4 - L 5 .

Blood S up p ly A n t e r i o r t i bi a l a rt e ry.

Daily U s e L i f t i n g f o o t wh i l e wa l k i n g a n d r u n n i n g .
Lifting

f o o t wh i l e p u t t i ng o n y o u r so c k s o r sh o e s.

Gym Use B a n d a n k l e d o r si f l e xi o n s, si n g l e -l e g
b a l a nc e s.
 TIBIALIS P O S T E RI O R

O ri g i n P ost e ri or surfa c e of t he t i bi a a n d fi bul a .

Inse rtion Na vi c ul a r a n d me d i a l c une i form bone .

Action Inve rt s a n d pl a nt a rfl exe s t he a nk l e .

A nt a g o ni s t Ti bi a l is a nt e ri or, pe rone us l o n g u s a n d bre vi s.

I nne rv a t i o n Ti bi a l ne rve L4 -L 5 .

B l o o d S up p l y P ost e ri or t i bial a rt e ry.

Daily Use W a l k i ng , runni ng.

G ym Use C a l f ra i se s, squa t s, l unge s, st e p-ups, si ngl e -

leg

ba l a nc e s.
 P L A NT ARIS

Origin L o w e r la ter a l e d g e o f t h e f e m u r .

In se rtion C a l c a n e u s via t h e c a l c a n e a l /Ac hi ll e s

tendon.
Action P l a n t a r f le x e s t h e a n k l e a n d f l e x e s t h e
knee.

Antagonist Tibia lis a nter ior .

I n n e r v at i o n Tibia l n e r v e S 1 - S 2

Blood Supply S u r a l a n d p o p l i t e a l a r ter ies.

Daily Use W a l k i n g , r u n n i n g ( e s p e c ia l ly uphill),

s t a n d i n g o n y o u r t o e s , c l i m b i n g sta ir s,

p e d a l i n g a bicycle.
G y m Use C a l f r aises, s q u a t s , l u n g e s , s t e p - u p s ,

l e g pr ess, s i n g l e- l eg b a l a n c e s , j u m p s.
 P O P L ITE US

Origin L o w e r la ter al e d g e of the fem ur .

In se rtion P o s t e r i o r s u r f a c e o f t h e tibia.

Action
Flexes the k n ee (unlocks the k n ee

joint), a n d i n t e r n a l ly r o t a t e s a

flexed knee.

Antagonist Quadriceps.

I n n e r v at i o n Tibia l n e r v e L 4 - S 1 .

Blood Supply P o p l i te a l , p o s t e r i o r tibia l a r t e r i e s.

Daily Use W a l k i n g , r u n n i n g , cycling , s w i m m i n g –

p r o t e c t s t h e l a t e r al m e n i s c u s d u r i n g

k n ee flexion.

G y m Use Squats, leg press, leg curls.

 EXTENSOR DIGITORUM LONGUS

Origin U p p e r lateral tibia a n d a n t e r i o r

s u r f ac e o f t h e fibula.

Insertion Ph alan g e s o f s e c o n d th r o u g h fifth to e s

(t h e b i g t o e is t h e first toe).

Action E v erts a n d d orsif lexes the ankle.

E x t e n d s t h e s e c o n d t h r o u g h fifth

toe.

Antagonist Flexor digitorum longus an d flexor

digitorum brevis

Innervation D e e p p e r o n e a l (fibular) n e r v e L 5 - S 1 .

Blood Supply A n t e r io r tibial artery.

Daily Use Lifting f o o t w h ile w a l k i n g a n d

r u n n in g . Lifting f o o t w h ile p u t t in g

on your socks or shoes.

G y m Use B a n d an kle d orsiflexions a n d

eversions, single- leg balances.

 FLEXOR DIGITORUM LONGUS

Origin Posterior surface o f t h e tibia.

Insertion Ph alan g e s of s e c o n d t h r o u g h fifth toes

( t h e b i g t o e i s t h e f ir s t t o e ) .
Action
Flexes t h e s e c o n d t h r o u g h t o fifth toes.

W e ak ly plantarflexes t h e ankle. Inverts

the foot

A nt a goni st E x t e n s or d i g i t o r um longus, e x t e n s o r

digitorum brevis.
Innervation Tibial n e r v e L5-S2.

Blood Supply Posterior tibial artery.

Daily U s e W alk in g , running, gripping t h e floor

w ith th e toes.

Gym Use Squats, lunges, step-ups.

 E XT E NSO R HALUCIS L O NG US
Origin Anterior surface of t h e fibula.

Insertion First t o e (big toe).

Action
Inverts an d dorsiflexes t h e ankle.

E x t e n d s t h e f ir s t t o e ( b i g t o e ) .

A nt a goni st Flexor hallucis longus, Flexor hallucis brevis.

Innervation D e e p p eron eal (f ib u lar) n e r v e L5- S1.

Blood Supply Anterior tibial artery.

Daily Use Lifting foot w h ile walking an d

running. Lifting foot w h ile putting o n

y ou r socks or sh oes.

G y m Use B an d an k le dorsiflexions an d eversions,

single- leg balances.

 FLEXOR HALUCIS LONGUS

Origin M i d d l e h a l f o f p o s t e r i or fibula .

In se rtion Fir st t o e (big toe).

Action
F l e x e s t h e fir st t o e , i n v e r t s t h e

foot, w e a k l y p l a n t a r f le x e s t h e

ankle.

Antagonist E x t e n s o r h a l l u ci s l o n g u s .

I n n e r v at i o n Tibial n e r v e S 2 - S 3 .

Blood Supply P o s t e r i or tibia l a n d p e r o n e a l (fibula r )

a r t e r ie s.

Daily Use W a l k i n g , r u nn in g , g r i p pi ng t h e

floor w i t h t h e t o e s .

G y m Use Squats, lunges, step-ups.

 THE
UPPERLEGS
 RECTUS FEMORIS

Origin A n t e r io r inferiror iliac s p in e (AIIS).

Insertion Pat e lla v ia t h e p at e lla t e n d o n a n d tibial

tuberosity via the patella te n d o n
(actually a ligament).
Action Extends the k n e e an d flexes the hip.

Antagonist Hamstrings.

Innervation Femoral n erv e L2-L4.

Blood Supply F e m o r al, lateral f e m o r al c ir c u m f le x ,

s u p e rfic ial c ir c u mf le x iliac a r t e r i e s .

Daily Use S t an d in g u p f r o m sitting,

walking, running, climbing

stairs.

G y m Use Squats, lunges, step-ups,

leg p ress, leg exten sio n s,

single-leg balances,

jumps.
 V A S T U S LATERALIS

Origin Greater trochanter.

Insertion Pa t e l l a v ia t h e p at e lla t e n d o n a n d tibial

tuberosity via the patella te n d o n
(actually a lig ame n t).
Action Extends the knee.

Antagonist Hamstrings.

Innervation Femoral nerve L2-L4.

Blood Supply Lateral circumflex femoral an d

d e e p f e m o r al arteries.

Daily Use S t a n d i n g u p f r o m sitting,

walking, running, climbing

stairs.

G y m Use Sq u ats, lu n ges, step - u ps,

l e g press, leg e x t e n s io n s ,

single-leg b alan c e s ,

jumps.
 V A S T U S MEDIALIS

Origin M e d ial side of the femur.

Insertion Pa t e l l a v ia t h e p at e lla t e n d o n a n d tibial

tuberosity via the patella te n d o n
(actually a lig ame n t).
Action Extends the knee.

Antagonist Hamstrings.

Innervation Femoral nerve L2-L4.

Blood Supply Femoral, d e e p femoral, descending

g e n ic u la r artery.

Daily Use S t a n d i n g u p f r o m sitting,

walking, running, climbing

stairs.

G y m Use Sq u ats, lu n ges, step - u ps,

l e g press, leg e x t e n s io n s ,

single-leg b alan c e s ,

jumps.
 VASTUS INTERMEDIUS

Origin Anterolateral femur.

Insert i on Pat e lla v ia t h e patella t e n d o n

a n d tibial t u b e r o s it y v ia t h e

patella t e n d o n (actually a

ligament).

Action Extends the knee.

Antagonist Hamstrings.

Innervation Femoral nerve L2-L4.

Blood Supply D e e p f e m o r al arteries.

Daily Use S t an d in g u p f r o m sitting,

walking, running, climbing

stairs.

G y m Use Sq u ats, lu n ges, step - up s,

le g press, leg e x te n s io n s,

single-leg b a l a n c e s ,

jumps.
 PSOAS MAJOR

Origin Vertebral b o d ie s of T12-L4, discs

b e t w e e n T 1 2 - L4, transverse processes

of L 1 - L 5 vertebrae.

Insertion Lesser trochanter o f th e f e mu r .

Action Flexes t h e hip.

A nt a goni st Gluteus maximus.

Innervation Anterior r ami o f spinal n e r v e s L1-L3.

Blood Supply L u m b a r b r an c h of t h e iliolumbar arteries.

Daily Use Walking, running, sitting u p (getting

u p out o f bed).

G y m Use Step-ups, lying or h an g in g leg

raises, sit-ups, jackknives, tuck

jumps.
 ILIACUS

Origin U p p e r t w o - t h i r d s o f t h e ilia c f o s s a .

In se rtion Lesser trochanter of the femur.

Action F l e x e s a n d i n t e r n a l ly ( m e d i a l l y ) r o t a t e s t h e

hip.
Antagonist Gluteus maximus.

I n n e r v at i o n Fem oral nerve L1 -L3.

Blood Supply I l i o l um ba r , d e e p c i r c u m f l e x iliac,

o b t u r a t or , a n d f e m o r a l a r t e r ie s.
Daily Use W a l k i n g , r u nn in g , sitting u p ( g e t t i ng

u p out of bed).

G y m Use S t e p - u p s , lying o r h a n g i n g l e g

r a ises, s i t - u p s, j a c k k n iv e s, t u c k

jumps.
 SARTORIUS

Origin A n t e r i o r s u p e r i o r iliac s p i n e (ASI S).

In se rtion M e d i a l , u p p e r tibia .

Action
F l e x e s , a b d u c t s , a n d e x t e r n a l ly r o t a t e s

t h e hip. F l e x e s a n d i n t e r n a ll y r o t a t e s

the knee.

Antagonist Hamstrings a n d adductors.

I n n e r v at i o n Fem oral nerve L2 -L3.

Blood Supply F e m o r a l a r t e r y.

Daily Use W a l k i n g , r u n n i n g , cycling , s w i m m i n g .

G y m Use S t e p - u p s , lying o r h a n g i n g l e g

r a ises, s i t - u p s, j a c k k n iv e s, t u c k

jumps.
 ADDUCTOR MAGNUS

Origin Pu b i s an d tuberosity of t h e t h e ischium.

Insertion Linea as p e r a (posterior surface o f

the femur) and the adductor

tubercle o f th e f e mu r .

Action A d d u c t s t h e hip.

A nt a goni st G lu teu s med iu s.

Innervation Posterior b r an c h o f t h e o b tu r ator

n e r v e L2-L4. Tibial division of sciatic

n e r v e L4.

Blood Supply D e e p f e m o ral artery.

Daily Use Walking, running, w o o d c h o p ping , h o r s e

riding, ice skating.

G y m Use Squats, lunges, hip adductions,

single-leg balances, j u m p s .
 ADDUCTOR LONGUS

Origin P u b i c b o d y just b e l o w p u b i c cr est.

In se rtion Middle third of the linea

a s p e r a ( p o s t e r i or s u r f a c e o f

the femur).
Action A d d u c t s a n d f l e x e s t h e hip.

Antagonist Gluteus medius.

I n n e r v at i o n Obturator nerve L2-L4.

Blood Supply P r o f u n d a f e m o r i s a n d o b t u r a t o r a r ter y.

Daily Use W a l k i n g , r u nn in g , w o o d c h o p p i n g ,

h o r s e r iding , i c e s k a t i ng .
G y m Use Squats, lunges, hip

a d d u c t i o n s , sing le-leg

balances, jumps.
 A D D UC T O R BREVIS

Origin Anterior surface of t h e inferior r am u s

a n d b o d y of t h e pubis.

Insertion T h e lesser trochanter a n d

linea a s p e r a (posterior

surface of t h e femur).

Action A d d u c t s t h e hip.

A nt a goni st Gluteus medius.

Innervation O b tu r ator n e r v e L2-L4.

Blood Supply Arteria p r o f unda femoris.

Daily U s e W a l k i n g , running, w o o d c h o p ping , h o r s e

riding, ice skating.

Gym Use Squats, lunges, hip

adductions, single-leg

balances, j u mp s.
 PECTINEUS

Origin Anterior, superior pubis.

Insertion Posterior, u p p e r f e mu r .

Action
A d d u ct s , flexes a n d internally (medially)

rotates t h e hip.

A nt a goni st G lu teu s med iu s.

Innervation F e mo r al n e r v e an d obturator n e r v e L2-L3.

Blood Supply M e d i a l f e mo ral circumflex an d

obturator arteries.

Daily Use Walking, running, w o o d c h o p ping , h o r s e

riding, ice skating.

G y m Use Squats, lunges, hip adductions,

single-leg balances, j u mp s .
 GRACILIS

Origin A n t e r i or , infer ior p u b i s .

In se rtion Medial, upper tibia – Pes Anserinus.

Action A d d u c t s a n d i n t e r n a l ly ( m ed i a ll y)

rotates the hips, a n d flexes the

knee.
Antagonist Gluteus medius.

I n n e r v at i o n O bturator nerve L2 -L2.

Blood Supply D e e p f e m o r a l a r ter y.

Daily Use W a l k i n g , r u nn in g , w o o d c h o p p i n g ,

h o r s e r iding , i c e s k a t i ng .
G y m Use S q u a t s , l u n g e s, h i p

a d d u c t i o n s , s i n g l e- l eg

balances, jumps.
 BICEPS FEMORIS

Origin L o n g h e ad : Ischial t u b e r o s it y /

Short head: Posterior surface

of the femur.

Insertion H e a d o f t h e fibula.

Action
E x t e n d s t h e hip, f le x e s t h e k n e e a n d

i n t e r n a l ly (m e d ially ) r o t at e s t h e hip.

Antagonist Quadriceps.

Innervation l o n g h e ad : Tibial n e r v e L 5 - S 2 /

S h o r t h e a d : C o m m o n fibular

n e r v e L5-S2.

Blood Supply Inferior g lu te al artery,

p e r f o ra t i ng arteries, p o p lit e al

artery.

Daily Use W a l k i n g , r u n n in g , cycling,

s w immin g, wiping feet o n floor

matt.

G y m Use S q u a t s , deadlifts, lu n g e s , s t e p - u p s ,

leg p r e s s , h ams t r in g curls, single-

leg b alan c e s , j u mp s .
 SEMIMEMBRANOSUS

Origin Ischial tuberosity.

Insertion M e d i a l condyloid of t h e tibia.

Action
E x t e n d s t h e hip, flexes t h e knee, an d

p o s t e r i o r l y tilts t h e p e l v i s .

A n t a gon i st Qu ad ricep s.

Innervation Tibial n e r v e L5-S2.

Blood Supply Perforating b r an c h e s of f e mo r al a n d

popliteal arteries.

Daily Use Walking, running, cycling,

s w immin g , w ip in g feet o n floor

matt.

G y m Use Squats, deadlifts, lunges, step-ups,

leg press, h am s t r in g curls, single-leg

balances, j u mp s .
 SE MIT E NDINOSUS

Origin Ischial tuberosity.

Insertion U p p e r m e d ial surface of

t h e tibia – p e s anserinus.

Action E x t e n d s t h e hip, flexes t h e k n e e , an d

p o s t e r i o r l y tilts t h e p e l v i s .

A nt a goni st Quadriceps.

Innervation Tibial n e r v e L5-S2.

Blood Supply D e e p f e m o r a l (f ir s t p e r f o r a t i n g b r a n c h ) ,

m e d i a l femoral circumflex, an d inferior

gluteal arteries.

Daily Use Walking, running, cycling,

s w immin g , w ip in g feet o n floor

matt.

G y m Use Squats, deadlifts, lunges, step-ups,

leg press, h am s t r in g curls, single-leg

balances, j u mp s .
 TE NS O R FASCIAE L A TA E

Origin A n t e r i o r ilia c cr est.

In se rtion L a t e r al u p p e r tibia v i a iliotibia l b a n d (I TB).

Action F l e x e s a n d a b d u c t s t h e hip.

Antagonist Adductors.

I n n e r v at i o n Superior gluteal nerve L4-S1.

Blood Supply L a t e r a l c i r c u m f l e x f e m o r a l a r t e r y.

Daily Use W a l k i n g , r u nn in g , s w i m m i n g .

G y m Use S q u a t s , deadlifts, l u n g e s , s t e p - u p s ,

s i n g le - le g b a l a n c e s , j u m p s .
 GLUTEUS MAXIMUS

Origin C o c c y x , s a c r u m a n d iliac cr est.

In se rtion U p p e r f e m u r a n d iliotibia l b a n d (I TB).

Action
Extends, abducts, a n d

e x t e r n a l l y (la ter a lly) r o t a t e s t h e

hip.

Antagonist H i p flexor s.

I n n e r v at i o n I nfer ior g l u t e a l n e r v e L 5 - S 2 .

Blood Supply S u p e r i o r a n d i n f e r i or g l u t e a l a r t e r ie s.

Daily Use W alking , running, s w i mmi ng.

G y m Use S q u a t s , dea dlifts, h i p thr usts, l u n g e s ,

s t e p - u p s , l e g pr ess, sing le-leg

b a l a n c es , j u m p s .
 GLUTEUS MEDIUS

Origin U p p e r lateral s u r f ac e o f iliu m.

Insertion Lateral surface of greater trochanter.

Action A b d u c t s t h e h i p s . A n t e r io r fibres in t e r n ally

rotate the hips; posterior
fibres e x te r n ally r o tate th e
hip.
Antagonist Adductors.

Innervation Superior gluteal nerve L4-S1.

Blood Supply S u p e r io r g lu te al artery.

Daily Use Walking, running, s w immin g.

G y m Use S q u a t s , deadlifts, lu n g e s , s t e p - u p s ,

lateral b a n d w a l k s , single-leg b alan c e s ,

jumps.
 GLUTEUS MINIMUS

Origin La ter al surface of ilium .

In se rtion A n t e r i o r s u r f a c e o f g r e a t e r t r o c h a nt e r .

Action
A b d u c t s a n d i n t e r na lly ( m e d i a ll y)

r o t a t e s o f t h e hip.

Antagonist Adductors.

I n n e r v at i o n Superior gluteal nerve L4-S1.

Blood Supply S u p e r i o r g l u t e a l a r ter y.

Daily Use W alking , running, swimming .

G y m Use S q u a t s , dea dlifts, l u n g e s, s t e p - u p s ,

la ter a l b a n d w a l k s , sing le-leg b a l a n c e s,

jumps.
 THE
BACK&NECK
 SPINALIS

Origin S p in o u s p r o c e s s e s : Capitis: C 7 - T 1 /

C e r v ic is : C 7 - T 1 / T h o r ac is : T 1 1 - L 2

(T h o r a c is pictured).

Insertion Capitis: O c c ip it al b o n e /

C e r v ic is : S p in o u s p r o c e s s o f

C 2- C 4 / Thoracis: T 2- T 8

Action Bilateral: E x t e n d s t h e s p in e

/ U n ila t e r a l: L a t e r a l l y flexes

an d extends the spine.

Antagonist Abdominals.

Innervation Lateral branch of posterior rami of spinal

nerves.
Blood Supply Dorsal branch of posterior

intercostal, d e e p cervical, a n d

v e r t e b r a l arteries.

Daily Use Maintaining an upright posture an d

erecting the spine from a bent-over

position.

G y m Use Dead lif ts, b ack exten sion s.

 LONGISSIMUS

Origin Transverse processes of the

lu mb ar an d thoracic

vertebrae.
Insertion
Ribs an d transverse processes of

t h e t h o r ac ic a n d cervical v e r t e b r a e ,

and mastoid process.

Action Bilateral: E x t e n d s t h e s p in e

/ U n ila t e r a l: L a t e r a l l y flexes

an d extends the spine.

Antagonist Abdominals.

Innervation Lateral branches of posterior rami of spinal

nerves.
Blood Supply Sacral, in t e r c os t al a n d s u b c o s t al arteries.

Daily Use
Maintaining an upright posture an d

erecting the spine from a bent-over

position.

G y m Use Deadlifts, b ac k e x t e n s io n s .
 ILIOCOSTALIS

Origin S a c r u m , ilium, an d posterior surface of ribs

1-12.

Insertion Posterior surface o f ribs 1-12, a n d

transverse processes of t h e cervical

vertebrae.

Action Bilateral: E x t e n d s t h e spine /

Unilateral: Laterally flexes

a n d e x t e n d s t h e spine.

A nt a goni st Ab d o min als.

Innervation Lateral b r an c he s of posterior r am i of spinal

nerves.
Blood Supply Sacral, intercostal an d subcostal arteries.

Daily Use M a in t a in ing a n upright posture an d

erecting t h e spine f r o m a b e n t- ove r

position.

G y m Use Deadlifts, b ac k extensions.

 QUADRATUS LUMBORUM

Origin Po s t e r i o r iliac c r e s t .

Insertion 1 2 t h rib, a n d t r a n s v e r s e p r o c e s s e s o f L 1 -
L4.
Action
Bilateral: E xte n d s th e s p in e /

Unilateral: Laterally flexes a n d

e x t e n d s t h e s p i n e a n d tilts

th e pelvis.
Antagonist Ab d o min als a n d h ip flexors.

Innervation
S u b c ostal n e r v e T12, a n d anterior r ami

of spinal n e r v e s L1-L4
Blood Supply
L u mb ar , m e d i a n sacral, iliolumbar a n d

s u b c o stal arteries.
Daily U s e
Picking u p a suitcase. Raising u p

f r o m a side- lying position.

G y m Use Deadlifts, d u mb b e ll side b e n d s , s id e
planks.
 LATISSIMUS DORSI

Origin L o w e r 7 thoracic vertebrae, inferior angle of

the
s c a p u l a , t h o r a c o l u m b a r f a s c i a a n d iliac
crest.
Insertion Anterior u p p e r h u m e r u s .

Action Extends, a d d u ct s an d internally rotates th e

shoulder.
A nt a goni st Deltoid an d trapezius.

Innervation Thoracodorsal n e r v e C6-C8.

Blood Supply Thoracodorsal artery.

Daily Use Climbing a wall, s w immin g .

Gym Use Pull-up, lat pull d o w n , deadlift.

 RHOMBOIDS: MAJOR & MINOR

Origin Minor: Nuchal ligament an d spinous

p ro cesses
of C7- T 1 / Maj or: Sp in ou s p rocesses of T 2-
T5.
Insertion M e d ial b o r d e r of t h e scapula.

Action Retracts an d rotates th e s c ap u la

downwards.
Pull t h e s c a p u la flat t o t h e thorax.
A nt a goni st Pectoralis m a j o r a n d m in o r .

Innervation D o r s al scapular n e r v e C 4 - C 5 .

Blood Supply D o r s al scapular artery.

Daily U s e Sitting o r s t a n d i ng u p straight (p r o u d chest).

Pulling s o m e t h in g o p e n .
Gym Use B e n t - o v e r r o w s , s in gle- ar m r o w s , r e ar f ly s.
 TRAPEZIUS

Origin B a s e o f t h e skull a n d s p in o u s

processes of C7- T12.

Insertion L a t e r a l clavicle a n d u p p e r s u r f ac e o f t h e

scapula.
Action
Extends, adducts an d internally

rotates the shoulder.

Antagonist S e r r a t u s anterior,

latissimus dorsi an d

pectoralis major.

Innervation Accessory nerve (motor), cervical

spinal nerves C3-C4.

Blood Supply Occipital, superficial o r t r an s v e r s e

cervical, a n d d o r s al s c ap u lar arteries.

Daily Use Sh r u ggin g y ou r sh ou ld ers, p ickin g

u p a h e a v y object.

G y m Use S h r u g s , u p r ig h t r o w s , deadlifts.
 LEVATOR SCAPULA

Origin Transverse processes of C1-C4.

Insertion Superior an gle of the scapula.

Action E l e v a t e s t h e s h o u l d e r girdle, laterally

flexes a n d

extends the neck.

Antagonist Ser r atu s an terio r a n d m i d d l e trap eziu s.

Innervation
Cervical nerve C3-C4, an d dorsal

scapular nerve C5.

Blood Supply
T r a n s v e r s e cervical a n d

a s c e n d i n g cervical arteries.
Daily Use Looking over your shoulder, carrying a
bag.

G y m Use S h r u g s , u p r ig h t r o w s , deadlifts.
 SCALENES

Origin Anterior: Transverse processes of

vertebrae C 3- C 6 / Middle: C 2- C 7 /

Posterior: C 5 - C 7 .

Insert i on A n te r io r a n d mid d le : R ib 1 / Posterior: R ib

2.
Action
Flexion and lateral flexion

of the neck

and e l e v a t i o n o f r i b 1 a n d 2 .

Antagonist S e mis p in alis capitis a n d cervicis,

s p le n iu s capitis a n d cervicis, spinalis

cervicis.

Innervation Anterior rami of spinal nerves.

Blood Supply A s c e n d in g cervical b r an c h o f

t h e inferior t h y r o id artery.

Daily Use Bending your h e ad to o n e side.

G y m Use N e c k curls a n d stabilization.

 STERNOCLEIDOMASTOID

Origin Sternal h e ad : T h e m a n u b r i u m sterni /

Clavicular h e ad : Superior surface of

th e clavicle.

Insertion Mastoid process of the temporal bone,

superior nuchal line.

Action Unilaterally: Cervical rotation,

cervical flexion / Bilaterally: cervical

flexion, elevation of

sternum.

Antagonist L o n g u s capitis, r e c tu s c ap itis an tic u s .

Innervation
Ac c e s sor y nerve, b r an c h es of cervical

p le x u s (C2- C3).

Blood Supply Occipital artery an d th e superior thyroid

artery.

Daily U s e Turning y o u r h e ad .

Gym Use Ne c k curls an d stabilization.

 THE
ABDOMINALS
 RECTUS AB D OMINIS

Origin A n t e r i or , inferior p u b is .

Insertion C a r t i l a g e o f 5th t o 7 t h ribs, a n d t h e

b as e of the sternum.

Action F l e x e s a n d laterally flexes

the spine a n d posteriorly

tilts t h e pelvis.

Antagonist Erector spinae.

Innervation In tercostal nerves T 7- T 11, subcostal nerve

T12.

Blood Supply S u p e r i o r a n d in f e r io r e p ig as t r ic a r t e r i e s .

Daily Use Sitting u p , c o u g h in g , s n e e z in g , a n d

defecating.

G y m Use Sit-ups, le g s raises,

j ac k k n iv es . W o r k to

maintain trunk/pelvic

position during

c o mp o u n d exercises.
 INTERNAL OBLIQUE

Origin Iliac c r e s t a n d t h o r ac o lu m b ar fascia.

Insertion L o w e r 3 ribs, a n d t h e fascial

connection to the linea alba.

Action R o t at e s a n d laterally flexes a n d

extends the spine (working o n

o p p o s it e sides).

Antagonist Erector spinae, quadratus

lu mb o r u m, an d diaphragm.

Innervation T h o r ac oabdominal T7-T11,

Subcostal T 12, Ilioh y pogastric

L1, a n d Ilioinguinal n e r v e L1.

Blood Supply L o w e r posterior in tercostal a n d

s u b c o stal, a n d s u p e r io r a n d inferior

e p ig as tr ic arteries.

Daily Use Sitting u p a n d r e ac h in g for a n alar m

clock, c h o p p in g w o o d , s w e e p in g , a n d

swinging a bat.

G y m Use Ban d an d cable rotations,

r o t at io nal sit-ups, R u s s ian twists,

rotational throws.
 EXTERNAL OBLIQUE

O u t e r s u r f a c e o f ribs 6 - 1 2 .
Origin

In sertion Iliac crest, p u b is , a n d fascial c o n n e c t io n

to the linea alba.

Action R o t a t e s a n d laterally flexes a n d

extends the spine (working o n

o p p o s i t e sides).
Erector spinae an d quadratus lu mb o r u m.
Antagonist

T h o r ac oabdominal nerves T7-11, subcostal

In n ervation
nerve T12.

B lood Supply L o w e r p o s t e r i o r intercostal, s u b c ost al,

a n d d e e p c ir c u m f le x iliac a r t e r i e s.

Daily Use Sitting u p a n d r e ac h in g for a n alar m

clock, c h o p p in g w o o d , s w e e p in g , a n d

swinging a bat.

G y m Use B a n d a n d cab l e rotations,

r o t a t i o n a l s i t - u p s , R u s s i a n t wi s t s ,

rotational t h ro ws .
 THE
RIBCAGE
 SERRATUS ANTERIOR

Origin S u r f a c e o f u p p e r 8 o r 9 r ibs.

In se rtion Anterior surface of medial border of

scapula.
Action P r o t r acts t h e s c a p u l a .

Antagonist R h o m b o i d s a n d l o w e r t r a p e z i u s.

I n n e r v at i o n L o n g t h o r a c ic n e r v e C 5 - C 7 .

Blood Supply S u p e r i o r a n d later al t h o r a c i c

a r t e r ie s, a n d t h o r a c o d o r s a l

artery branches.

Daily Use R e a c h i n g for a d o o r h a n d l e , t a k i n g

your a r m s overhead, pointing at

s o m e t h i n g , str iking .
G y m Use S e r r a t u s w a l l slides, p u s h - u p s , p u l l o v e r s.
 PECTORALIS M A J O R

Ori g i n C lavicle a n d ster num .

In se rt i o n H u m e r u s.

A ct i o n Flexes, hor izonta lly flexes,

a dducts a n d inter na lly

r ota tes the shoulder .

A n t ag o n i st Deltoid.

In n e rv at i o n La ter a l a n d m e d i a l pector a l ner ves C 5 -T1 .

Bl ood Supply Pector a l br a nch of the thor a coa cr om ia l

a r ter y.

D ai l y U s e P u s h i ng a door open, s a w i n g a piece of

wood.

G y m Use Push-up, b e n c h pr ess, d u m b b el ls fly.

 PECTORALIS M I NO R

Ori g i n Anter ior sur face of 3 r d - 5 th r ibs.

In se rt i o n C or a coid pr ocess of sca pula .

A ct i o n D e p r e s se s a n d pr otr a cts the sca pula .

A n t ag o n i st R h o m b o id s a n d l o w e r tr apezius.

In n e rv at i o n La ter a l a n d m e d i a l pector a l ner ves C 5 -T1 .

Bl ood Supply Pector a l br a nch of the thor a coa cr om ia l

a r ter y.

D ai l y U s e R e a c h ing for a d o o r ha ndle, r ea ching

into your tr ouser pocket.

G y m Use Push-up, b e n c h pr ess, d u m b b el ls fly.

 THE
SHOULDERS
 SUP RASPINATUS

Origin Superior surface of scapula

(above spine of

sca pula).

In se rtion U p p er humerus.

Action S t a b i li ze s a n d a b d u c t s t h e s h o u l d e r .

Antagonist L a t i s s i m u s dor si a n d p e c t o r a l is m a j o r .

I n n e r v at i o n Suprascapular nerve C5-C6.

Blood Supply S u p r a s c a p u l a r a r te r y .

Daily Use Bringing your a r m out to the side.

G y m Use L a t e r a l r a ises, t h r o w i n g .
 INFRA S PINATUS

Origin P o s t e r i or s u r f a c e o f s c a p u l a

( b e l o w s p i n e o f s c a p u la ) .
In se rtion U p p er humerus.

Action S t a b i li ze s a n d e x t e r n a l l y r o t a t e s t h e

shoulder.
Antagonist S u b s c a pu la r i s.

I n n e r v at i o n Suprascapular nerve C5-C6.

Blood Supply Suprascapular a n d circumflex scapular

a r ter ies.
Daily Use Fanning your face with your hand,

shaking a can.
G y m Use B a n d e x t e r n a l r o t a t io ns , f a c e pulls.
 TERES M I NO R

Ori g i n Later al bor der of the scapula.

In se rt i o n U p p e r h u m e r u s.

A ct i o n Sta bilizes a n d exter na lly r ota tes the

shoulder .

A n t ag o n i st Subsca pula r is.

In n e rv at i o n Axilla r y n e r v e C 5 - C 6

Bl ood Supply Supr a sca pula r , a n d dor sa l sca pula r a r ter y

D ai l y U s e Fa nning your fa ce w i t h your h a n d ,

sha king a ca n.

G y m Use B a n d exter na l r ota tions, fa ce pulls.

 S UBS CA P ULARIS

Ori g i n Anter ior sur fa ce of t h e Sca pula .

In se rt i o n Upper humerus.

A ct i o n Stabilizes a n d inter nally r otates the

shoulder .

A n t ag o n i st I nfr a spina tus a n d ter es m inor .

In n e rv at i o n U p p e r a n d l o w e r subsca pula r n e r v e s C 5 -C 6 .

Bl ood Supply Subsca pula r , a xilla ry, a n d subsca pula r

a r ter ies.

D ai l y U s e Scr a tching your l o w e r ba ck.

G y m Use B a n d inter nal r otations.

 D E L TO ID

Origin C l a v i cl e a n d u p p e r s c a p u l a .

In se rtion U p p er humerus.

Action A b d u c t s , flexes, e x t e n d s , h o r i z o n t a l ly

flexes a n d extends, a n d rotates the

shoulder.
Antagonist L a t i s s i m u s dor si.

I n n e r v at i o n Axilla r y n e r v e C 5 - C 6 .

Blood Supply T h o r a c o a c r o m i a l ar ter y, a n t e r i o r a n d

p o s t e r i o r h u m e r a l c i r c u m f l e x a r ter y.
Daily Use M os t m ov em en ts that involve the arms,

lifting a d r i n k t o y o u r m o u t h .
G y m Use L a t e r a l r a ises, b e n c h p r e s s , b e n t - o v e r
rows.
 THE
ARMS
 BICEPS BRACHII

Ori g i n Anter ior sur face of t h e Sca pula .

In se rt i o n U p p e r r a dius.

A ct i o n Flexes the e l b o w a n d shoulder a n d

supina tes the for ea r m .

A n t ag o n i st Tr iceps br achii.

In n e rv at i o n M u s c ulo cu ta n eo us n e r v e C 5 – C 6 .

Bl ood S u pply Br achial ar ter y.

D ai l y U s e Picking s o m e t h i n g up, using a scr ewdr iver .

G y m Use Biceps cur ls, r ows, thr ows, str ikes.

 B R A C H I A L IS

Ori g i n Fr ont sur fa ce of the h u m e r u s .

In se rt i o n U p p e r ulna .

A ct i o n Flexes the e l b o w .

A n t ag o n i st Tr iceps br a chii.

In n e rv at i o n M u s c ulo cu ta n eo us n e r v e C 5 -C 6 , a n d r a dia l

nerve C7.

Bl ood Supply Br a chia l, a n d r a dia l r ecur r ent a r ter ies.

D ai l y U s e Picking s o m e t h i n g up, using a scr ewdr iver .

G y m Use Biceps cur ls, r ows, thr ows, str ikes.

 BRA CH IORADIALIS

Origin Humerus.

In se rtion L o w e r r a d i u s.

Action
F l e x e s t h e e l b o w , a ssists t o

pronate a n d supinate the

forearm.

Antagonist T r i c e p s br achii.

I n n e r v at i o n Radial nerve C5-C6.

Blood Supply R a d i a l, r adial r e c u r r e nt , a n d r a d i a l

c o l l a te r a l a r ter y.

Daily Use U sing a scr ewdr iver, whisking a n eg g .

G y m Use R e v e r s e g r i p cur ls, t h r o w i n g , g r a p p li ng .

 CORACOBRACHIALIS

Ori g i n C or a coid pr ocess of the sca pula .

In se rt i o n M e d i a l sur fa ce of the h u m e r u s .

A ct i o n Flexes a n d a dducts the shoulder .

A n t ag o n i st Deltoid.

In n e rv at i o n M u s c ulo cu ta n eo us n e r v e C 5 -C 7 .

Bl ood Supply Br a chia l a r ter y.

D ai l y U s e R a ising your a r m s u p to pr otect y o u r fa ce.

G y m Use D u m b be ll /c a ble fly.

 TRICEPS BRACHII

Origin P o s t e r i or u p p e r h u m e r u s a n d s c a p u l a .

In se rtion U pper ulna.

Action Extends the el b o w a n d shoulder.

Antagonist B i c e p s br a chii.

I n n e r v at i o n Radial nerve C6-C8.

Blood Supply D e e p b r a c h ia l ar ter y, p o s t e r i o r

cir cum flex hum er a l a r tery

( l o n g h e a d only).

Daily Use P u s h i n g a d o o r c l o s e d , h a m m e r i n g a na il.

G y m Use Push-ups, bench press, overhead

p r e s s , t r i c e ps e x t e n s i o n s , d i p s .