Human . body . FUNCTIONAL . ANATOMY.pdf

INTRODUCTION
B E C O M E T H E E X P E R T
Having a good understanding of human Anatomy
and Physiology (A&P) is a key skillset for any
fitness professional or enthusiast. However, a lot
of the A&P we learn can seem a little
“unfunctional” to day-to-day gym activities.
Of course, not all knowledge needs to be
applicable to daily tasks and can simply lay the
foundation of good understanding or prepare an
individual for a higher level of education.
This being said, it is great when an in-depth
knowledge of A&P helps to inform the way in
which we train, and this PDF looks at key muscle
examples.

THE MUSCLES
In this PDF, we look at the following muscles:
• The Calves
• The Peroneals and Tibialis
• The Hamstrings
• The Quadriceps
• The Adductors
• The Gluteals
• The Tensor Fascia Lata
• The Hip Flexors
• The Abdominals
• The Quadratus Lumborum
• The Erector Spinae
• The Latissimus Dorsi
• The Trapezius
• The Rhomboids
• The Serratus Anterior
• The Pectorals
• The Deltoids
• The Rotator Cuff
• The Biceps
• The Triceps
• The Forearms

THE CALVES
The calves are made up of 2 muscles:
• Gastrocnemius
• Soleus
Both muscles insert on the heel (calcaneus) via
the Achilles tendon.
Because the gastrocnemius originates above the
knee joint and the soleus originates below the
knee joint, this effects how we can tailor
strengthening and stretching techniques.
Performing exercises or stretches with a straight
knee will place emphasis on the gastrocnemius,
whereas performing exercises or stretches with a
bent knee will place emphasis on the soleus.
GASTROCNEMIUS SOLEUS

THE PERONEALS & TIBIALIS
The peroneal muscles are on the outer (lateral) side of the lower
leg and the tibialis anterior is on the front, outer (lateral) side of
the shin (tibia).
Note: You also have the peroneus tertius and the tibialis
posterior.
The peroneal muscles work to plantarflex and evert the ankle/foot
and therefore, they work to prevent inversion sprains (the most
common type of ankle sprains (you sprain ligaments and strain
tendons).
Note: Eversion = roll onto the inside of the foot so your sole is
facing outwards / Inversion = roll onto the outer side of the foot
so the sole of your foot is facing inwards towards the other foot.
The tibialis anterior dorsiflexes the ankle/foot, whereas the tibialis
posterior plantarflexes the ankle. However, both invert the
ankle/foot and therefore, work to prevent eversion sprains.
Single-leg balance drills can be used to effectively work on
proprioception of these muscles to build ankle resilience.
PERONEUS
LONGUS
PERONEUS
BREVIS
TIBIALIS
ANTERIOR
TIBIALIS
POSTERIOR

THE HAMSTRINGS
The hamstrings are made up of 3 muscles that all
cross the hip and knee joints:
• Biceps Femoris
• Semitendinosus
• Semimembranosus
Because the hamstrings all originate on the pelvis
(Ischial Tuberosity), if the pelvis is tilted forward
(anterior tilt), you will lengthen the hamstrings and
therefore, get a much better stretch on the muscles
when performing hamstring stretches and
strengthening exercises.
If you can’t feel a stiff/straight-leg deadlift on your
hamstrings. Stick your bum out and exaggerate the
inward curve of your lower spine as you hip hinge.
BICEPS FEMORIS
SEMI-
TENDINOSUS
SEMI-
MEMBARANOSUS

THE QUADRICEPS
The quadriceps are made up of 4 muscles (quad = 4 /
cep = head):
• Rectus Femoris
• Vastus Lateralis
• Vastus Intermedius
• Vastus Medialis
All 4 muscles cross the knee joint via the patella tendon
and insert onto the tibial tuberosity. However, the 3
vastus muscles originate below the hip joint whereas the
rectus femoris attaches above the hip joint.
When we run, the leg that is working through the back
side mechanic (the leg behind you), will experience a big
stretch through the rectus femoris because the knee is
bent (stretching all the quads) and the hip hyper-extends
(a double whammy stretch for the rec fem). Therefore, it
is clear to see how this muscle can be strained if it lacks
strength and flexibility.
RECTUS
FEMORIS
VASTUS
LATERALIS
VASTUS
INTERMEDIUS
VASTUS
MEDIALIS

THE ADDUCTORS
The main adductor group are made up of 3 muscles:
(There are other inner thigh muscles such as the
pectineus)
• Adductor Magnus
• Adductor Longus
• Adductor Brevis
All 3 muscles work to bring the leg back toward the other
leg from out to the side, and the adductor magnus works
as a hip extensor like the hamstrings.
Because the 3 adductor muscles originate around the
pubis and ischium on the pelvis, they can assist the
abdominals (which also originate on the pubis) in
maintaining pelvic positioning.
Assistance from the adductors can be capitalized on
during anti-extension exercises – try putting a med-ball
between your legs and squeezing it during ab roll-outs.
ADDUCTOR
MAGNUS
ADDUCTOR
LONGUS
ADDUCTOR
BREVIS

THE GLUTEALS
The main gluteals are made up of 3 muscles:
• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus
The largest of the glutes, the gluteus maximus, works as
a powerful hip extensor, and is worked hard during any
squat, single-leg or deadlift exercise. However, although
squats are often portrayed as the king of “booty”
exercises, bilateral squats like the back squat do not
allow for much hip hyper-extension and we know that the
glutes really kick into gear when they hyper-extend the
hips, hence why hip thrusts produce such high force
outputs with the glutes – sprinting is also great!
The smaller gluteal muscles work to stabilize us while we
are on one leg, hence why single-leg exercise are not
only great for the glute max, but also the smaller ones.
GLUTEUS
MAXIMUS
GLUTEUS
MEDIUS
GLUTEUS
MINIMUS

THE TENSOR FASCIA LATAE
The tensor fascia latae (TFL) originates on the anterior iliac
crest and inserts on the outer (lateral) upper tibia via the
iliotibial band (ITB).
The TFL muscles stabilize the hips, flex the hips and work
with the gluteus medius and minimus to abduct and
internally rotate the hips.
If the TFL becomes tight or starts to cause excessive friction
on the bony prominences on the outer side of the hip, it can
result in pain around the outer hip and down the side of the
leg.
Although people may find relief from rolling the iliotibial band,
it is such a thick band of fascia, that there is not going to be
any long-term adaptation. Therefore, if release techniques
and stretches are being used on the TFL and outer thigh
area, it is also key to strengthen the muscles that surround
and support the hip and knee, such as the gluteals.
TENSOR FASCIA
LATAE

THE HIP FLEXORS
The main hip flexors are made up of 2 major muscles
collectively known as the Iliopsoas:
• Psoas Major
• Iliacus
The hip flexors do what they say on the tin, flex the hips,
and therefore, are incredibly important – it is essential for
sprinters to have a powerful front side mechanic (knee
coming up) to drive them forward.
Often, the hip flexors could do with a little more
strengthening (people seem to hate on them and only
want to target the abs, etc). However, because the psoas
major originates between T12 and L5, it will pull on the
spine when the hips flex (think supine leg raise) and for
some people, it can cause back discomfort – try
collectively strengthening and stretching the anterior
chain muscles such as the hip flexors and abdominals.
PSOAS MAJOR ILIACUS

THE ABDOMINALS
The main abdominal muscles are made of 3 major
muscles: (the Transverse Abdominis lie deeper to these
muscles)
• Rectus Abdominis
• External Obliques
• Internal Obliques
Because the abdominal muscles attach between the
ribcage and the pelvis, they impact on the positioning of
the pelvis. Therefore, engaging these muscles during a
heavy lift like a back squat will pull the ribs down and
help to keep the spine and pelvis braced – a braced
trunk will help you to lift more weight.
Note: Bracing is facilitated by engaging the abdominal
muscles, inhaling deep and using the Valsalva
maneuver (imagine exhaling against a closed airway –
popping your ears on a plane).
RECTUS
ABDOMINIS
EXTERNAL
OBLIQUES
INTERNAL
OBLIQUES

THE QUADRATUS LUMBORUM
The quadratus lumborum muscles or QLs are found at either
side of the lower back. They originate on the posterior iliac crest
(pelvis) and insert onto the 12th rib and the transverse processes
of the lumbar vertebrae.
The QLs work together to help extend the spine or oppose each
other when side bending and extending (lateral flexion and
extension).
The QLs can often feel quite tense when an individual is
experiencing lower back pain. In this situation, a massage ball
can be easily used to massage the muscle to create a short-
term release prior to stretching. However, progressive
strengthening will also have huge benefits.
You can strengthen the QLs without moving the spine simply by
performing a suitcase carry (walking with a weight in one hand).
From there, dumbbell side bends work lateral flexion and
extension, and dorsal raises or GHD back extensions are great
for working extension and hyper-extension of the spine.
QUADRATUS
LUMBORUM

THE ERECTOR SPINAE
The erector spinae, aka paraspinals are made up of 3
muscles:
• Iliocostalis
• Longissimus
• Spinalis
If you want a strong back, you need strong erectors!
Although some individuals suffer with back injuries that
may contraindicate specific movements for a time. It is a
complete fallacy that the spine shouldn’t flex/bend and
rotate/twist, etc – try a Rotational RDL (RRDL).
A healthy spine wants to move, and we should
progressively work these movements – regress and
progress:
Bird Dog – Dorsal Raise – GHD Back Extension – KB/DB
RDL + Deadlift – BB Rack Pull – BB RDL + Deadlift.
ILIOCOSTALIS LONGISSIMUS SPINALIS

THE LATTISIMUS DORSI
The latissimus dorsi, aka lats, is the widest muscle in the human
body.
The lats originate on the lower 7 thoracic vertebrae, the inferior angle
of the scapula (shoulder blade), the thoracolumbar fascia and the iliac
crest, and insert onto the anterior upper humerus (front of the arm).
Because of the insertion of the lats, they work to adduct and internally
rotate the shoulders and therefore, if the lats lack flexibility, it will
hinder you in taking your arms overhead (strict press and overhead
squat) and will limit your front rack position for the front squat.
Note: When an individual with tight lats tries to press a barbell
overhead, they compensate by hyper-extending their lower spine.
Hyper-extension is not an issue if you have the strength to
accommodate the stress, but some lifters will complain that the strict
overhead press puts a lot of stress on their lower back.
There are many ways to stretch the lats. However, my favourite
methods are loaded stretches: Lying dumbbell shoulder flexions and
the overhead squat.
LATISSIMUS DORSI

THE TRAPEZIUS
The trapezius, aka traps, originates on the base of the skull
and the spinous processes of C7-T12 and insert on the lateral
clavicle (collar bone) and the upper surface of the scapula.
If you look closely at the image, you can see how the traps
can be split down into the lower, middle, and upper traps,
depending on the direction in which the muscle fibres travel.
When the upper traps contract concentrically and shorten,
they elevate the scapula (shrug the shoulders), and this
action occurs during exercises like shrugs and upright rows.
When the middle traps contract concentrically and shorten,
they will assist the rhomboids in retracting the scapula, and
this action occurs during horizontal rows.
When the lower traps contract concentrically and shorten,
they will assist in depression of the scapula and upward
rotation (the mid traps also assist in upward rotation).
TRAPEZIUS

THE RHOMBOIDS
The rhomboids are made up of the rhomboid major and minor
– if you look closely, you can see the minor above the major.
The rhomboids originate between the C7 and T5 vertebrae
and insert onto the medial border of the scapula. Therefore,
when they contract concentrically and shorten, they retract
your scapula (pull your shoulders back).
We work the rhomboids when we perform horizontal pulling
exercises such as bent-over rows, single-arm rows and seated
cable rows, etc.
During a bench press, we engage the rhomboids to pull the
scapula in and create tension in the upper back.
During an overhead press, the scapula rotate upwards as we
take out arms overhead and rotate downwards as we bring the
arms back down. The rhomboids, perform downward rotation
along with the levator scapula and pectoralis minor.
RHOMBOIDS

THE SERRATUS ANTERIOR
The serratus anterior originates on the 1st to the 8th or 9th rib and
inserts onto the anterior surface of the medial border of the scapula.
When the serratus anterior contracts concentrically and shortens, it
works to protract the scapula (bring the shoulders forward) and
works with the lower and mid traps to rotate the scapula upwards:
As discussed in previous slides, upward rotation is key when taking
the arms overhead. Therefore, many athletes that perform lots of
overhead movements, will often include additional exercises such as
serratus wall slides to encourage serratus anterior development.
The serratus anterior is often referred to as the “Boxers Muscle”,
because throwing a punch is a far reaching/protraction movement
and boxers tend to have visible serratus muscles (this is helped by
the fact boxers are often very lean).
The serratus anterior also works with the rhomboids to keep the
scapula flat to your ribcage – these muscles are key stabilizers of
the scapula.
SERRATUS
ANTERIOR

THE PECTORALS
The pectorals are made up of 2 muscles:
• Pectoralis Major
• Pectoralis Minor
The pectoralis major originates on the clavicle and sternum
and inserts onto the upper humerus. Therefore, when it
contracts concentrically and shortens, it horizontally
adducts/flexes the shoulder.
The pec major is primarily used during pushing/pressing
exercises like the bench press, which also involves the
anterior deltoids and triceps. The pec major is often isolated
with dumbbell or cable flys, where there is no change in the
elbow position and therefore, the triceps do not get involved
and there is usually greater eccentric loading.
Because the pec minor inserts on the coracoid process of
the scapula, when it contracts concentrically and shortens,
it works to protract and depress the shoulder.
PECTORALIS
MAJOR
PECTORALIS
MINOR

THE DELTOIDS
The deltoids, aka delts, originate on the clavicle and
upper scapula and insert onto the upper humerus.
The deltoids can be split down into the anterior (front)
delt, middle/medial delt and posterior (rear delt).
The anterior delts primarily work during horizontal
pushing exercises, such as the bench press or push-
ups.
The middle delts primarily work during lateral raise
exercises (abduction) and when pressing overhead (the
anterior delt also works heavily during overhead work).
The posterior delt works during horizontal pulling
exercises such as bent-over rows, single-arm rows and
incline bench rows, etc.
DELTOID

THE ROTATOR CUFF
The rotator cuff is made up of 4 muscles:
• Supraspinatus
• Infraspinatus
• Teres Minor
• Subscapularis
The supraspinatus stabilizes and abducts the shoulder and is
therefore, worked when you perform lateral raises.
The infraspinatus stabilizes and externally rotates the shoulder
and therefore, works when you perform band external rotations or
face pulls, etc.
The teres minor works with the infraspinatus to stabilize and
externally rotate the shoulder. Note: The teres major (little lat) is
NOT classed as a rotator cuff because it doesn’t insert onto the
humeral head and therefore, does not have the primary role of
stabilizing the shoulder joint.
The subscapularis stabilizes and internally rotates the shoulder
and therefore, works when you perform band internal rotations.
SUPRASPINATUS INFRASPINATUS
TERES MINOR SUBSCAPULARIS

THE BICEPS
The biceps brachii has 2 heads (bi = 2 / cep = head). The long
head is on the outer (lateral) side and originates on the
supraglenoid tubercle of the scapula. The short head is on the
inner (medial) side and originates on the coracoid process.
Because the biceps cross the elbow joint and insert on the radial
tuberosity, they work to both flex the elbow and supinate the
forearm (turn the palm upwards).
Because of the origins on the scapula, they also assist in shoulder
flexion and therefore, during a biceps curl, you should bring your
elbows forward slightly at the top of the movement to apply a
small degree of shoulder flexion and maximize the peak
contraction.
Although the biceps brachii are seen as the main biceps muscle,
the deeper brachialis has a large cross-sectional area providing it
with more strength than the biceps brachii – crossbody hammer
curls are a great exercise for the brachialis.
Other biceps muscles include the coracobrachialis and
brachioradialis – reverse curls and hammer curls are great for the
brachioradialis.
BICEPS
BRACHII
BRACHIALIS
CORACO-
BRACHIALIS
BRACHIO-
RADIALIS

THE TRICEPS
The triceps brachii have 3 heads (tri = 3 / cep = head). Note: The term
brachii simply refers to the arms.
The long head is on the inner (medial) side of the arm and originates
on the scapula. The lateral head is on the outer (lateral) side of the
arm and originates on the posterior upper humerus. The medial head
fits between the other two, originating a little lower on the humerus
than the lateral head.
The triceps insert below the elbow joint and therefore, when the triceps
contract concentrically and shorten, they extend the elbow.
Because the long head of the triceps originates on the shoulder blade,
the triceps assist in extending the shoulder. Therefore, when
performing a skull crusher, you can increase the intensity on the long
head by flexing the shoulder during the eccentric phase and extending
it slightly during the concentric phase. Note: If you not accustomed to
overloading the eccentric phase on a skull crusher, program it wisely
as it can cause A LOT of DOMS (delayed onset muscles soreness).
The triceps make up about two thirds of the upper arm mass, and
therefore, are key if you want bigger arms.
TRICEPS BRACHII

THE FOREARMS
The forearms are made up of many muscles that flex, extend, pronate,
supinate, adduct (ulna deviation) and abduct (radial deviation) the wrist –
strong forearm muscles are essential for good grip strength.
Key flexors include the flexor digitorum superficialis, flexor digitorum
profundus, flexor carpi radialis and flexor carpi ulnaris.
Key extensors include the extensor capri radialis longus, extensor carpi
radialis brevis and extensor carpi ulnaris.
A common issue lifters and athletes can face is medial and lateral elbow
pain and the culprits are often:
Medial Epicondylitis, aka Golfer’s or Baseball Elbow: Pronator teres
and flexor carpi radialis.
Lateral Epicondylitis, aka Tennis Elbow: Extensor carpi radialis brevis.
Note: Despite the common names, it is not just tennis players that suffer.
Strengthening the forearm muscles progressively will ensure your elbows
are kept in good health – don’t overdo grip strength work!
Note: The first two images are the left arm with palm up and the third
image is the left arm with the palm down.
PRONATOR
TERES
FLEXOR CARPI
RADIALIS
EXTENSOR CARPI
RADIALIS BREVIS

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