Chapter 3 - Major Muscles that Act at the Knee

Question 1

Rectus Femoris -
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 1

1 - Extension - most effective when the hip is extended
2 - Cycling, Leg Press Machine, Squats, Vertical Jumping, Stair Climbing, Jumping Rope, Plyometrics

Question 2

Vastus Lateralis, Intermedius, and Medialis -
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 2

1 - Extension
2 - Same as Rectus Femoris… Cycling, Leg Press Machine, Squats, Vertical Jumping, Stair Climbing, Jumping Rope, Plyometrics

Question 3

Bicep Femoris
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 3

1 - Flexion and External Rotation
2 - Cycling, lunging, hamstring curls

Question 4

Semitendinosus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 4

1 - Flexion + Internal Rotation
2 - Same as Bicep Femoris (cycling, lunging, hamstring curls)

Question 5

Semimembranosus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 5

1 - Flexion + internal rotation
2 - Same as Bicep Femoris + Semitendinosus (cycling, lunging, hamstring curls)

Question 6

Gracilis
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 6

1 - Flexion
2 - Side Lying Bottom Leg Raises with a flexed knee, resisted abduction with a flexed knee.

Question 7

Sartorius
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 7

1 - Flexion and external rotation of the hip, flexion of the knee
2 - Knee lift with hip external rotation, wide stance onto bench

Question 8

Popliteus
1 - What is the primary function?
2 - Selected Exercises that target the muscle

Answer 8

1 - Knee flexion internal rotation of the lower leg to “unlock knee”
2 - Same as bicep femoris (Cycling, lunging, hamstring curls)