Muscle Actions, Origins, And Insertions

Front 1

Iliacus

Back 1

Origin:iliac fossa
Insertion:lesser trochanter of femur
Action:flexion of hip/lumbar spine.Assists w/ adduction & lateral rotation of hip

Hint 1

Exercises for hip flexors: sit-ups, hanging leg raises, resisted hip flexion,band pulls,iso holds

Front 2

Psoas Major

Back 2

Origin:L1-L4 bodies and trnasverse processes
Insertion:lesser trochanter of femur
Action:flexion of hip/lumbar spine.Assists w/ adduction & lateral rotation of hip

Hint 2

Hip flexor stretches:leg pulls,

Front 3

Psoas Minor

Back 3

Action:assists major flexion of lumbar spine

Front 4

Quadratus Lumborum

Back 4

Origin:iliac cest, L5 transverse process
Insertion:L1-L5 transverse processes
Action:lateral flexion of spine

Front 5

Sartorius
"Tailors muscle"

Back 5

Origin:Anterior-superior iliac spine
Insertion:medial condyle of tibia
Action:hip & knee flexion

Front 6

Rectus Femoris

Back 6

Origin:anterior-inferior iliac spine
Insertion:tibial tuberosity through patellar tendon
Action:knee extension,hip flexor stabilization

Hint 6

Exercises:front squat(initiates more than back sq),deadlift, lunges, step ups, jump squats, hack squat

Front 7

Vastus Medialis

Back 7

Origin:medial lip of linea aspera
Insertion:tibial tuberosity through patellar tendon
Action:knee extension,hip flexor stabilization

Hint 7

Quad stretches:lying quad stretch, foam rollers, towel stretch

Front 8

Vastus Intermedius

Back 8

Origin:proximal anterior femur
Insertion:tibial tuberosity through patellar tendon
Action:knee extension,hip flexor stabilization

Front 9

Vastus Lateralis

Back 9

Origin:priximal linea aspera & greater trochanter of femur
Insertion:tibial tuberosity through patellar tendon
Action:knee extension,hip flexor stabilization

Front 10

Gracilis

Back 10

Origin:pubic symphysis
Insertion:medial condyle of tibia
Action:adduction, lateral rotation, and flexion of femur

Hint 10

Exercises:groin ball squeeze, 90-90 iso hold, adduction exercises

Front 11

Adductor Brevis

Back 11

Origin:pubis
Insertion:upper 1/3 of linea aspera
Action:adduction, lateral rotation of femur

Hint 11

Hip adductor stretches:side lunge, butterfly, seated groin stretch,kneeling groin, foam rollers,spread toe touch

Front 12

Adductor Longus

Back 12

Origin:pubis
Insertion:middle 1/3 of linea aspera
Action:adduction, lateral rotation of femur

Front 13

Adductor Magnus

Back 13

Origin:ischial tuberosity & pubis
Insertion:linea aspera and adductor tubercle
Action:adduction, lateral rotation, and flexion of femur

Front 14

Trapezius

Back 14

Origin: occipital bone, ligamentum nuchae & spinous processes of thoracic vertebrae

Insertion: clavicle and scapula (acromion and scapular spine)

Action: elevate, retract, depress, or rotate scapula upward and/or elevate clavicle; extend neck

Front 15

Rhomboideus Minor

Back 15

Origin: spinous process of vertebrae C7-T1

Insertion: vertebral border of scapula

Action: adducts & performs downward rotation of scapula

Front 16

Rhomboideus Major

Back 16

Origin: spinous process of superior thoracic vertebrae

Insertion: vertebral border of scapula from spine to inferior angle

Action: adducts and downward rotation of scapula

Front 17

Levator Scapulae

Back 17

Origin: transverse precesses of C1-C4 vertebrae

Insertion: vertebral border of scapula near superior angle

Action: elevates scapula

Front 18

Serratus Anterior

Back 18

Origin: anterior and superior margins of ribs 1-8 or 1-9
Insertion: anterior surface of vertebral border of scapula

Action: protracts shoulder: rotates scapula so glenoid cavity moves upward rotation

Front 19

Pectoralis Minor

Back 19

Origin: anterior surfaces and superior margins of ribs 3-5

Insertion: coracoid process of scapula

Action: depresses & protracts shoulder, rotates scapula (glenoid cavity rotates downward), elevates ribs

Front 20

Supraspinatus

Back 20

Origin: supraspinous fossa of scapula

Insertion: greater tuberacle of humerus

Action: abduction at the shoulder

Front 21

Infraspinatus

Back 21

Origin: infraspinous fossa of scapula

Insertion: greater tubercle of humerus

Action: lateral rotation at shoulder

Front 22

Deltoid

Back 22

Origin: clavicle and scapula (acromion and adjacent scapular spine)

Insertion: deltoid tuberosity of humerus

Action: abducts shoulder(middle), flexion(anterior) and extension(posterior), medial(anterior) and lateral rotation(posterior) of humerus

Front 23

Teres Minor

Back 23

Origin: lateral border of scapula

Insertion: greater tubercle of humerus

Action: lateral rotation at shoulder

Front 24

Teres Major

Back 24

Origin: inferior angle of scapula

Insertion: medial lip of intertubercular groove of humerus

Action: extension, adduction & medial rotation at shoulder

Front 25

Subscapularis (bottom of rotator cuff muscles)

Back 25

Origin: subscapular fossa of scapula

Insertion: lesser tubercle of humerus

Action: medial rotation at shoulder

Front 26

Pectoralis Major

Back 26

Origin: cartilages of ribs 2-6, gladiolus & inferior, medial portion of clavicle

Insertion: crest of greater tubercle & lateral lip of intertubercular groove of humerus

Action: flexion, adduction & medial rotation at shoulder

Front 27

Latissimus Dorsi

Back 27

Origin: spinous process of inferior T and all L vertebrae, ribs 8-12, and lumbodorsal fascia

Insertion: floor of intertubercular groove of the humerus

Action: extension, adduction, and medial rotation at shoulder

Front 28

Coracobrachialis

Back 28

Origin: coracoid process

Insertion: medial margin of shaft of humerus

Action: adduction and flexion at shoulder

Front 29

Triceps Brachii (lateral head, long head, medial head)

Back 29

Origin: (Lateral) Superior, lateral margin of humerus:(Long) Infraglenoid tubercle of scapula;(Medial) Posterior surface of humerus, inferior to radial groove

Insertion: Olecranon of ulna

Action: (Lateral) extension at elbow;(Long) extension at elbow, extension & aduction at shoulder;(Medial) extension at elbow

Front 30

Brachialis

Back 30

Origin: anterior, distal surface of humerus

Insertion: ulnar tuberosity

Action: flexion at elbow

Front 31

Brachioradialis

Back 31

Origin: ridge superior to lateral epicondyle of humerus

Insertion: lateral aspect of styloid process of radius

Action: flexion at elbow

Front 32

Pronator Teres

Back 32

Origin: medial epicondyle of humerus & coronoid process of ulna

Insertion: middle of lateral surface of radius

Action: pronates forearm and hand by medial rotation of radius at radioulnar joints & flexion at elbow

Front 33

Flexor Carpi Radialis

Back 33

Origin: medial epicondyle of humerus

Insertion: bases of 2nd and 3rd metacarpal bones

Action: flexion and abduction at wrist