THE MOVEMENT

MUSCLE MANUAL

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 B E C O M E TH E E XP E R T

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INTRODUCTION
• In this manual, we categorize muscles by the movement(s)
they facilitate. This allows us to clearly see which muscles
assist and oppose each other.

• Rather than concentrating on an endless list of origins and

insertions (explained in the next slide), we simply consider
which joint(s) the muscles cross, and how this relates to
movement and training.

• This style of functional anatomy allows us to maximise

performance and manage injuries – when we know how a
muscles works, we know how to work it.

• Many muscles will feature on multiple slides. This is

because muscles usually perform multiple actions.
 TECHNICAL TERMINOLOGY
• Origin: The origin is attached to a fixed bone that usually doesn’t move during contraction. It is often
described as the proximal attachment, meaning it is closer to the centre or midline of the body – muscles
may have more than one origin, for example the triceps have 3 and the biceps have 2.
• Insertion: The insertion is the attachment to a bone that usually moves during contraction. It is often
described as the distal attachment, meaning further from the centre or midline of the body.

• Prime Movers / Agonists: These are the primary muscles that perform the desired action. For example
the biceps during a biceps curl.
• Antagonists: These are the muscles that oppose the agonist. For example, the triceps during a biceps
curl.
• Synergists: These are the muscles that assist the agonist. For example, the brachioradialis.
• Fixators: These are the muscles that stabilize the body during the movement. For example, the deltoid
during a biceps curl.
 THE NECK
• This section is made up of the muscles that move the
neck.

• The neck consists of 7 cervical vertebrae. The 1 st is

the atlas and the 2nd is the axis.

• The neck is capable of flexion, lateral flexion,

extension and rotation.

• The muscles at the front flex the neck while the

muscle at the back extend the neck.

• The muscles on each side of the neck allow the neck

to laterally flex, laterally extend and rotate when
working unilaterally.
 B E C O M E TH E E XP E R T

FLEXORS OF THE NECK

BRINGING YOUR CHIN TOWARDS YOUR CHEST

STERNOCLEIDOMASTOID SCALENES LONGUS COLLI

 B E C O M E TH E E XP E R T

EXTENSORS OF THE NECK

LOOKING UP TOWARDS THE CEILING

UPPER TRAPEZIUS SPLENIUS CAPITIS SPLENIUS CERVICIS

 THE UPPER EXTREMITIES
• This section is made up of the muscles that move the upper extremities
(arms).

• These muscles surround and cross the shoulder girdle (scapula and
clavicle), shoulder joint (scapula and humerus), elbow joint (humerus,
radius and ulna), and the wrist joint (radius and carpals).

• Shoulder Actions: Elevation / Depression / Protraction / Retraction /

Upward Rotation / Downward Rotation / Internal Rotation / External
Rotation / Flexion / Extension / Abduction / Adduction / Circumduction.

• Elbow Actions: Flexion / Extension (Pronation and Supination occur at

the radioulnar joint).

• Wrist Actions: Flexion / Extension / Abduction / Adduction /

Circumduction.
 B E C O M E TH E E XP E R T

ELEVATORS OF THE SCAPULA

BRING YOUR SHOULDER BLADES UPWARDS – SHRUG YOUR SHOULDERS

UPPER TRAPEZIUS LEVATOR SCAPULA

 B E C O M E TH E E XP E R T

DEPRESSORS OF THE SCAPULA

BRING YOUR SHOULDER BLADES DOWN – HANDS IN POCKETS

LOWER TRAPEZIUS PECTORALIS MINOR

 B E C O M E TH E E XP E R T

PROTRACTORS OF THE SCAPULA

BRING YOUR SHOULDERS FORWARDS – REACHING FOR A DOOR HANDLE

PECTORALIS MINOR SERRATUS ANTERIOR

 B E C O M E TH E E XP E R T

RETRACTORS OF THE SCAPULA

BRING YOUR SHOULDERS BACK – PROUD CHEST

MIDDLE TRAPEZIUS RHOMBOIDS

 B E C O M E TH E E XP E R T

UPWARD ROTATORS OF THE SCAPULA

ROTATE YOUR SHOULDERS BLADES UP AND TOWARDS EACH OTHER (SUPERIOR ANGLE)

UPPER & MIDDLE

SERRATUS ANTERIOR
TRAPEZIUS
 B E C O M E TH E E XP E R T

DOWNWARD ROTATORS OF THE SCAPULA

ROTATE YOUR SHOULDER BLADES DOWN AND TOWARDS EACH OTHER (INFERIOR ANGLE)

LEVATOR SCAPULA RHOMBOIDS PECTORALIS MINOR

 B E C O M E TH E E XP E R T

INTERNAL ROTATORS OF THE HUMERUS

PART 1: ROTATE YOUR SHLOULDERS SO YOUR PALMS ARE FACING TO THE REAR

ANTERIOR DELTOID PECTORALIS MAJOR SUBSCAPULARIS

 B E C O M E TH E E XP E R T

INTERNAL ROTATORS OF THE HUMERUS

PART 2: ROTATE YOUR SHOULDERS SO YOUR PALMS ARE FACING TO THE REAR

TERES MAJOR LATISSIMUS DORSI

 B E C O M E TH E E XP E R T

EXTERNAL ROTATORS OF THE HUMERUS

ROTATE YOUR ARMS SO YOUR PALMS ARE FACING FORWARD (ALSO KNOWN AS LATERAL ROTATION)

INFRASPINATUS TERES MINOR POSTERIOR DELTOID

 B E C O M E TH E E XP E R T

FLEXORS OF THE HUMERUS

PART 1: RAISING YOUR ARM(S) TO THE FRONT

PECTORALIS MAJOR
ANTERIOR DELTOID
(CLAVICULAR HEAD)
 B E C O M E TH E E XP E R T

FLEXORS OF THE HUMERUS

PART 2: RAISING YOUR ARM(S) TO THE FRONT

BICEPS BRACHII
CORACOBRACHIALIS
(SHORT HEAD)
 B E C O M E TH E E XP E R T

EXTENSORS OF THE HUMERUS

PART 1: BRINGING YOUR ARM(S) BACK TOWARDS YOUR BODY FROM THE FRONT

LATISSIMUS DORSI POSTERIOR DELTOID

 B E C O M E TH E E XP E R T

EXTENSORS OF THE HUMERUS

PART 2: BRINGING YOUR ARM(S) BACK TOWARDS YOUR BODY FROM THE FRONT

TERES MAJOR INFRASPINATUS

 B E C O M E TH E E XP E R T

EXTENSORS OF THE HUMERUS

PART 3: BRINGING YOUR ARM(S) BACK TOWARDS YOUR BODY FROM THE FRONT

TRICEPS BRACHII PECTORALIS MAJOR

(LONG HEAD) (STERNAL HEAD)
 B E C O M E TH E E XP E R T

ABDUCTORS OF THE HUMERUS

RAISING YOUR ARM(S) OUT TO THE SIDE

SUPRASPINATUS MIDDLE DELTOID

 B E C O M E TH E E XP E R T

ADDUCTORS OF THE HUMERUS

PART 1: BRINGING YOUR ARM(S) BACK TO THE BODY FROM THE SIDE

PECTORALIS MAJOR CORACOBRACHALIS LATISSIMUS DORSI

 B E C O M E TH E E XP E R T

ADDUCTORS OF THE HUMERUS

PART 2: BRINGING YOUR ARM(S) BACK TO THE BODY FROM THE SIDE

TERES MAJOR SUBSCAPULARIS

 B E C O M E TH E E XP E R T

HORIZONTAL FLEXORS OF THE HUMERUS

BRINGING YOUR ARMS TOGETHER WITH YOUR SHOULDERS FLEXED

ANTERIOR DELTOID PECTORALIS MAJOR

 B E C O M E TH E E XP E R T

HORIZONTAL EXTENSORS OF THE HUMERUS

BRINGING YOUR ARMS OUT TO YOUR SIDES WITH YOUR SHOULDERS FLEXED

POSTERIOR DELTOID TERES MINOR INFRASPINATUS

 B E C O M E TH E E XP E R T

FLEXORS OF THE ELBOW

PART 1: BENDING YOUR ELBOW

BICEPS BRACHII BRACHIALIS

 B E C O M E TH E E XP E R T

FLEXORS OF THE ELBOW

PART 2: BENDING YOUR ELBOW

BRACHIORADIALIS PRONATOR TERES

 B E C O M E TH E E XP E R T

EXTENSORS OF THE ELBOW

STRAIGHTENING YOUR ELBOW

TRICEPS BRACHII ANCONEUS

 B E C O M E TH E E XP E R T

SUPINATORS OF THE FOREARM

WITH YOU ELBOW BENT AT 90 DEGREES, TURN YOUR PALM TOWARDS THE CEILING

BICEPS BRACHII SUPINATOR

 B E C O M E TH E E XP E R T

PRONATORS OF THE FOREARM

WITH YOUR ELBOW BENT AT 90 DEGREES, TURN YOUR PALM TOWARDS THE FLOOR

PRONATOR TERES PRONATOR QUADRATUS

 B E C O M E TH E E XP E R T

FLEXORS OF THE WRIST

BENDING YOUR WRIST SO YOUR PALM IS BROUGHT TOWARDS YOUR FOREARM

FLEXOR CARPI RADIALIS FLEXOR CARPI ULNARIS PALMARIS LONGUS

 B E C O M E TH E E XP E R T

EXTENSORS OF THE WRIST

BENDING YOUR WRIST SO THE BACK OF YOUR HAND IS BROUGHT TOWARDS YOUR FOREARM

EXTENSOR CARPI EXTENSOR CARPI

PRONATOR QUADRATUS
RADIALIS LONGUS ULNARIS
 B E C O M E TH E E XP E R T

ABDUCTORS OF THE WRIST

BENDING YOUR WRIST SO YOUR THUMB IS BROUGHT TOWARDS YOUR FOREARM

EXTENSOR CARPI
FLEXOR CARPI RADIALIS
RADIALIS LONGUS
 B E C O M E TH E E XP E R T

ADDUCTORS OF THE WRIST

BENDING YOUR WRIST SO YOUR LITTLE FINGER IS BROUGHT TOWARDS YOUR FOREARM

EXTENSOR CARPI
FLEXOR CARPI ULNARIS
ULNARIS
 THE TORSO AKA TRUNK
• This section is made up of the muscles that move the spine – many
of the muscles attach to the pelvis and therefore, impact on hip
movement.

• The spine is made up of 5 regions (4 curves): Cervical (7 vertebrae) /

Thoracic (12 vertebrae) / lumbar (5 vertebrae) / Sacrum (5 vertebrae
– fused) / Coccyx (4 vertebrae – fused).

• Actions: Flexion / Extension / Lateral Flexion / Lateral Extension /

Rotation / Circumduction.
 B E C O M E TH E E XP E R T

FLEXORS OF THE TORSO

PART 1: BENDING FORWARD

RECTUS ABDOMINIS EXTERNAL OBLIQUES

 B E C O M E TH E E XP E R T

FLEXORS OF THE TORSO

PART 2: BENDING FORWARD

INTERNAL OBLIQUES TRANSVERSE ABDOMINIS

 B E C O M E TH E E XP E R T

EXTENSORS OF THE TORSO

PART 1: STANDING UP STRAIGHT

ILIOCOSTALIS LONGISSIMUS SPINALIS

 B E C O M E TH E E XP E R T

EXTENSORS OF THE TORSO

PART 2: STANDING UP STRAIGHT

SEMISPINALIS QUADRATUS LUMBORUM

 B E C O M E TH E E XP E R T

LATERAL FLEXORS/EXTENSORS OF THE TORSO

SIDE BENDING AND STRAIGHTENING OF THE SPINE

QUADRATUS LUMBORUM EXTERNAL OBLIQUES INTERNAL OBLIQUES

 B E C O M E TH E E XP E R T

ROTATORS OF THE TORSO

PART 1: TWISTING THE SPINE

EXTERNAL OBLIQUES INTERNAL OBLIQUES

 B E C O M E TH E E XP E R T

ROTATORS OF THE TORSO

PART 2: TWISTING THE SPINE

MULTIFIDUS ROTATORES
 THE LOWER EXTREMITIES
• This section is made up of the muscles that move the lower
extremities (legs).

• These muscles surround and cross the hip joints (pelvis and femur),
knee joints (femur and tibia) and the ankle joints (tibia, fibula and
talus).
• Hip Actions: Internal Rotation / External Rotation / Flexion /
Extension / Abduction / Adduction / Circumduction.
• Knee Actions: Flexion / Extension / Internal Rotation / External
Rotation.
• Ankle Actions: Plantarflexion / Dorsiflexion / Inversion / Eversion /
Circumduction.
 B E C O M E TH E E XP E R T

INTERNAL ROTATORS OF THE HIP

PART 1: WITH A STRAIGHT LEG, TURN YOUR TOES INWARDS (ALSO KNOWN AS MEDIAL ROTATION)

GLUTEUS MINIMUS GLUTEUS MEDIUS

 B E C O M E TH E E XP E R T

INTERNAL ROTATORS OF THE HIP

PART 2: WITH A STRAIGHT LEG, TURN YOUR TOES INWARDS (ALSO KNOWN AS MEDIAL ROTATION)

TENSOR FASCIA LATAE ADDUCTOR MAGNUS

 B E C O M E TH E E XP E R T

EXTERNAL ROTATORS OF THE HIP

PART 1: WITH A STRAIGHT LEG, TURN YOUR TOES OUTWARDS (ALSO KNOWN AS LATERAL ROTATION)

PIRIFORMIS GEMELLUS SUPERIOR GEMELLUS INFERIOR

 B E C O M E TH E E XP E R T

EXTERNAL ROTATORS OF THE HIP

PART 2: WITH A STRAIGHT LEG, TURN YOUR TOES OUTWARDS (ALSO KNOWN AS LATERAL ROTATION)

OBTURATOR INTERNUS OBTURATOR EXTERNUS QUADRATUS FEMORIS

 B E C O M E TH E E XP E R T

EXTERNAL ROTATORS OF THE HIP

PART 3: WITH A STRAIGHT LEG, TURN YOUR TOES OUTWARDS (ALSO KNOWN AS LATERAL ROTATION)

GLUTEUS MAXIMUS SARTORIUS

 B E C O M E TH E E XP E R T

FLEXORS OF THE HIP

PART 1: BENDING THE HIPS (RAISING YOUR KNEE)

PSOAS MAJOR ILIACUS PECTINEUS

 B E C O M E TH E E XP E R T

FLEXORS OF THE HIP

PART 2: BENDING THE HIPS (RAISING YOUR KNEE)

TENSOR FASCIA LATAE ADDUCTOR BREVIS ADDUCTOR LONGUS

 B E C O M E TH E E XP E R T

FLEXORS OF THE HIP

PART 3: BENDING THE HIPS (RAISING YOUR KNEE)

ADDUCTOR MAGNUS RECTUS FEMORIS SARTORIUS

 B E C O M E TH E E XP E R T

EXTENSORS OF THE HIP

PART 1: STRAIGHTENING THE HIPS

BICEPS FEMORIS
GLUTEUS MAXIMUS SEMITENDINOSUS
(LONG HEAD)
 B E C O M E TH E E XP E R T

EXTENSORS OF THE HIP

PART 2: STRAIGHTENING THE HIPS

SEMIMEMBRANOSUS ADDUCTOR MAGNUS

 B E C O M E TH E E XP E R T

ABDUCTORS OF THE HIP

PART 1: MOVING YOUR LEG OUT TO THE SIDE

GLUTEUS MINIMUS GLUTEUS MEDIUS

 B E C O M E TH E E XP E R T

ABDUCTORS OF THE HIP

PART 2: MOVING YOUR LEG OUT TO THE SIDE

TENSOR FASCIA LATAE SARTORIUS

 B E C O M E TH E E XP E R T

ADDUCTORS OF THE HIP

PART 1: BRINGING YOUR LEG BACK TOWARDS YOUR BODY FROM THE SIDE

ADDUCTOR MAGNUS ADDUCTOR LONGUS ADDUCTOR BREVIS

 B E C O M E TH E E XP E R T

ADDUCTORS OF THE HIP

PART 2: BRINGING YOUR LEG BACK TOWARDS YOUR BODY FROM THE SIDE

GRACILIS PECTINEUS
 B E C O M E TH E E XP E R T

FLEXORS OF THE KNEE

PART 1: BENDING YOUR KNEE

BICEPS FEMORIS SEMITENDINOSUS SEMIMEMBRANOSUS

 B E C O M E TH E E XP E R T

FLEXORS OF THE KNEE

PART 2: BENDING YOUR KNEE

SARTORIUS GRACILIS
 B E C O M E TH E E XP E R T

FLEXORS OF THE KNEE

PART 3: BENDING YOUR KNEE

GASTROCNEMIUS POPLITEUS
 B E C O M E TH E E XP E R T

EXTENSORS OF THE KNEE

PART 1: STRAIGHTENING YOUR KNEE

VASTUS LATERALIS VASTUS INTERMEDIUS VASTUS MEDIALIS

 B E C O M E TH E E XP E R T

EXTENSORS OF THE KNEE

PART 2: STRAIGHTENING YOUR KNEE

RECTUS FEMORIS TENSOR FASCIA LATAE

 B E C O M E TH E E XP E R T

INTERNAL ROTATORS OF THE KNEE

PART 1: WITH A BENT KNEE, TURN YOUR TOES INWARDS

SEMITENDINOSUS SEMIMEMBRANOSUS POPLITEUS

 B E C O M E TH E E XP E R T

INTERNAL ROTATORS OF THE KNEE

PART 2: WITH A BENT KNEE, TURN YOUR TOES INWARDS

GRACILIS SARTORIUS
 B E C O M E TH E E XP E R T

EXTERNAL ROTATOR OF THE KNEE

WITH A BENT KNEE, TURN YOUR TOES OUTWARDS

BICEPS FEMORIS
 B E C O M E TH E E XP E R T

DORSIFLEXORS OF THE ANKLE

PART 1: BRINGING YOUR TOES TOWARDS YOUR SHIN(S)

EXTENSOR DIGITORUM
TIBIALIS ANTERIOR
LONGUS
 B E C O M E TH E E XP E R T

DORSIFLEXORS OF THE ANKLE

PART 2: BRINGING YOUR TOES TOWARDS YOUR SHIN(S)

EXTENSOR HALLUCIS
PERONEUS TERTIUS
LONGUS
 B E C O M E TH E E XP E R T

PLANTARFLEXORS OF THE ANKLE

PART 1: BRINGING TOES TOWARDS THE FLOOR / COMING UP ONTO YOUR TOES

GASTROCNEMIUS SOLEUS PLANTARIS

 B E C O M E TH E E XP E R T

PLANTARFLEXORS OF THE ANKLE

PART 2: BRINGING TOES TOWARDS THE FLOOR / COMING UP ONTO YOUR TOES

PERONEUS LONGUS PERONEUS BREVIS TIBIALIS POSTERIOR

 B E C O M E TH E E XP E R T

PLANTARFLEXORS OF THE ANKLE

PART 3: BRINGING TOES TOWARDS THE FLOOR / COMING UP ONTO YOUR TOES

FLEXOR HALLUCIS FLEXOR DIGITORUM

LONGUS LONGUS
 B E C O M E TH E E XP E R T

INVERTORS OF THE ANKLE

COME ONTO THE OUTER SIDE OF THE FOOT – SOLE TURNED INWARDS

TIBIALIS ANTERIOR TIBIALIS POSTERIOR

 B E C O M E TH E E XP E R T

EVERTORS OF THE ANKLE

COME ONTO THE INNER SIDE OF THE FOOT – SOLE TURNED OUTWARDS

PERONEUS LONGUS PERONEUS BREVIS PERONEUS TERTIUS

 B E C O M E TH E E XP E R T

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