Legs

Glute Max

Gluteus maximus

The largest hip extensor and the main shelf of the butt. It drives lockout in squats, hinges, and sprints. Full hip extension with a squeeze (thrusts, RDLs, step-ups) grows thickness; short partials at the top emphasize the peak contraction.

Glute Med

Gluteus medius

The side glute that keeps the pelvis level in single-leg work. Weak medius shows up as knee cave and hip drop. Abduction and lateral-band walks build the upper-outer glute shelf.

Glute Min

Gluteus minimus

Deep to glute medius, it assists abduction and fine pelvic control. Train it with the same abduction patterns—think quality single-leg stability more than heavy load.

Hip Adductors

Adductor magnus, longus, brevis, gracilis, pectineus

Inner-thigh muscles that pull the femur toward midline. Adductor magnus also helps hip extension in deep squats and sumo hinges. Copenhagen planks and machine adduction build resilience for cutting and change of direction.

Hip Flexors

Iliopsoas (iliacus + psoas major)

The primary thigh lifters. Tight or weak hip flexors alter pelvic tilt and squat depth. Pair mobility with controlled raises (hanging leg raises, marches) rather than endless aggressive stretching alone.

Rectus Femoris

Rectus femoris

The only quad that crosses hip and knee—so it flexes the hip and extends the knee. Front squats, sissy-style work, and leg extensions with a hip-extended setup bias this central “strap” of the thigh.

Vastus Lateralis

Vastus lateralis

The outer sweep of the quad. Deep knee flexion under load (squats, presses, lunges) grows the teardrop’s lateral partner. Stance width and foot angle slightly bias how hard it works.

Vastus Medialis (VMO)

Vastus medialis

The inner teardrop near the knee. It helps terminal knee extension and tracking. High-heel squats, narrow stances, and full lockout extensions emphasize the VMO’s look and function.

Vastus Intermedius

Vastus intermedius

Lies under rectus femoris and adds bulk to overall quad thickness. You cannot isolate it perfectly—compound knee extension trains it with the other vasti.

Sartorius

Sartorius

The long diagonal “tailor’s muscle” across the thigh. It flexes, abducts, and externally rotates the hip while assisting knee flexion. Lunges and step patterns recruit it as a stabilizer more than a prime mover.

Biceps Femoris

Biceps femoris (long & short heads)

The lateral hamstring. The long head extends the hip and flexes the knee; the short head only flexes the knee. RDLs and Nordics hit the long head hard; lying curls with a slight lateral bias emphasize this side of the hamstring sweep.

Medial Hamstrings

Semitendinosus and semimembranosus

The inner hamstring pair. They flex the knee, extend the hip, and internally rotate the tibia. Seated and lying curls with toes slightly in, plus hinges, fill the medial hamstring line beside the biceps femoris.

Medial Gastroc

Medial head of gastrocnemius

The inner diamond of the calf. Straight-leg raises with a slight inward foot bias emphasize this head. Full stretch at the bottom and a pause at the top improve the medial peak.

Lateral Gastroc

Lateral head of gastrocnemius

The outer calf diamond. Straight-leg work with feet slightly turned out biases this head. Train both gastroc heads—symmetry matters for the classic calf shape.

Soleus

Soleus

The deep calf under the gastroc that adds lower-leg thickness. Bent-knee raises (seated calf) bias soleus because the gastroc is slackened across the knee.

Tibialis Anterior

Tibialis anterior

Front shin muscle that dorsiflexes and inverts the foot. Balancing calf work with tib raises and heel walks supports ankle health, sprint mechanics, and shin durability.

Peroneals

Fibularis longus, brevis, and tertius

Lateral lower-leg muscles that evert the foot and support the ankle against rolls. Useful accessory work for field athletes—band eversion and controlled balance drills.