Be a beast and use this specialized leg hypertrophy workout. Build huge legs and learn a little anatomy while you are at it. Get ripped now! Workout includes squats, deadlift, leg curl and more.Be a beast and use this specialized leg hypertrophy workout. Build huge legs and learn a little anatomy while you are at it. Get ripped now! Workout includes squats, deadlift, leg curl and more.
Specialized Leg Hypertrophy Program
Structure & Function: Muscles Of The Thigh:
The Quadriceps (Quads)
The quadriceps are the muscles of the anterior (front) leg. As the name implies, the quadriceps are made up of four muscles: the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius. All four muscles insert into the patella and tibial tuberosity via the patellar ligament and function in extension of the knee.
The rectus femoris lies deep to the other three muscles of the quadriceps. It is unique to this group because it is the only muscle of the four that crosses the hip.
The rectus femoris originates at the anterior inferior iliac spine (part of the pelvis) and inserts on the patella (knee bone) and tibial tuberosity via the patellar ligament. Due to this orientation, spanning the hip and knee, the rectus femoris functions in hip flexion as well as knee extension.
Vasti Muscles – Medial, Lateral, & Intermedius
The three vasti all function together in knee flexion. The vastus medialis originates from the medial lip of the linea aspera (which means it originates mostly on the posterior femur and somewhat on the anterior aspect).
The vastus lateralis originates from the lateral lip if the linea aspera and therefore has a mostly posterior origin. This is why someone with a well-developed vastus lateralis is said to have a good “outer quad sweep.”
The vastus lateralis originates from the anterior and lateral surfaces of the femur. This muscle blocks the vastus medialis from being in contact with the medial surface of the femur.
As mentioned, all four muscles of the quadriceps function in knee extension, but the last 15 degrees of extension are accomplished by only the three vasti muscles.The Hamstrings (Hams)
The hamstrings are made up of three muscles on the posterior aspect of the thigh; they include: the semimembranosus, semitendinosus, and the two-headed biceps femoris. These muscles are often underdeveloped compared to the quadriceps. This muscle imbalance can lead to injury now and later on in life.
A bodybuilder with well-developed hamstings allows stands out to the judges, at least at amateur shows where athletes usually lack this development.
All three hamstring muscles, except for the short head of the biceps femoris originate at the ischial tuberosity of the pelvis. Due to this common origin and relatively common insertions, all three of the muscles of the hamstrings, again except for the short head of the biceps femoris, function as hip extensors and weak abductors. All three muscles, including the short head of the biceps femoris, function as knee flexors.
The semimembranosis is one of the two medially inserting hamstrings muscles. This muscle lies just deep to the semitendinosus, but can be clearly distinguished from the semitendinosus on a cadaver or very lean athlete. The semimembranosus inserts on the posteromedial aspect of the tibia.
The semitendinosus, the other medial hamstring muscle, inserts on the tibial medial, just inferior to the tibial tuberosity.
Biceps Femoris – Long & Short Heads
The long head of the biceps femoris originates in common with the semitendinosus and is joined above the knee by the short head of the biceps femoris, which originates from the linea aspera on the posterior femur. These lateral muscles unite into one tendon, which inserts on the head of the fibula.
Along with extension of the hip and flexion of the knee, the semimembranosus and semitendinosus are weak medial rotators of the thigh and knee when the leg is flexed. Both heads of the biceps femoris laterally rotate the knee when it is flexed.
An interesting point is that both of these heads participate in flexion of the knee, but the long head may only participate in the beginning of the action and relax when the leg is semiflexed.
The Muscles Of The Thigh Major Muscles:Move your mouse over the following links for information on the specific muscles.