Muscle Groups for Pilates
Posted in: Anatomy, Beginners, Pilates Glossary
Understanding Muscles Groups and their Actions
Need help understanding which muscles do which actions? Here is a list of muscle groups and actions with the corresponding muscles!
Scapula Elevators
- Trapezius (upper fibers)
- Rhomboid major
- Rhomboid minor
- Levator Scapula
Scapula Depressors
- Trapezius (lower fibers)
- Serratus anterior
- Pectoralis minor
Shoulder Flexors
- Deltoid
- Pectoralis major
- Biceps brachii
- Coracobrachialis
Shoulder Extensors
- Deltoid
- Latissimus dorsi
- Teres major
- Infraspinatus
- Teres minor
- Pectoralis major
- Triceps brachii
Elbow Flexors
- Biceps brachii
- Brachialis
- Brachioradialis
- Pronator teres
Elbow Extensors
- Triceps brachii
- Anconeus
Spinal Flexors
- Rectus abdominis
- External oblique (bilaterally)
- Internal oblique (bilaterally)
Spinal Extensors
- Spinalis
- Lngissimus
- Iliocostalis
- Multifidi
- Rotatores
- Semispinalis
- Quadratus lumborum
Spinal Rotators
- External oblique (opposite side)
- Internal oblique (same side)
- Multifidi (opposite side)
- Rotatores (opposite side)
Hips Flexors
- Rectus femoris
- Gluteus medius
- Gluteus minimus
- Pectineus
- Tensor fasciae latae
- Sartorius
- Psoas major
- Iliacus
Hips Extensors
- Biceps femoris
- Semitendinosus
- Semimembranosus
- Gluteus maximus
- Gluteus medius
- Adductor magnus
Hip Abduction
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
- Sartorius
Hip Adduction
- Adductor magnus
- Adductor longus
- Adductor brevis
- Gracilis
- Pectineus
Knee Flexors (hamstring group)
- Biceps femoris
- Semitendinosus
- Semimembranosus
- Popliteus
- Gastrocnemius
Knee Extensors (quadricep group)
- Rectus femoris
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
Ankle Plantar Flexion (point)
- Gastrocnemius
- Soleus
- Tibialis posterior
- Flexor digitorum longus
- Flexor hallucis longus
- Peroneus longus
- Peroneus brevis
- Plantaris
Ankle Dorsiflexion (flex)
- Tibialis anterior
- Extensor digitorum longus
- Extensor hallucis longus
Don’t know some of these terms? Check out this article of pilates words and terms.
Want a visual of this anatomy? Feeling overwhelmed? Check out this review of the best anatomy book on the market.
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