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Movements of the trunk joint
- flexion
- extension
- lateral flexion
- rotation
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Exercise examples of flexion of the trunk joint along with muscles used and location
- crunches, leg raises;
- rectus abdominus ("6-pack" of abs)
- internal oblique (within external obliques)
- external oblique (outer abs, including love handles)
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Exercise examples of extension of the trunk joint along with muscles used and location
- Back extension, dead lifts;
- Erector spinae (lower back, along spine)
- multifidus (deep muscle of the back, goes all along spine)
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Exercise examples of lateral flexion of the trunk joint along with muscles used and location
- roman chair side bends, dumbell side bends;
- Internal oblique (within external obliques)
- External oblique (outer abs, including love handles)
- Quadratus lumborum (interal lateral abs)
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Exercise examples of rotation of the trunk joint along with muscles used and location
- broomstick twist;
- Internal oblique (within external obliques)
- External oblique (outer abs, including love handles)
- multifidus (deep muscle of the back, goes all along spine)
- Rotatores (lie beneath the multifidus)
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Movements of the Hip joint
- Abduction
- Adduction
- Extension
- Flexion
- Lateral Rotation
- Medial rotation
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Exercise examples of abduction of the hip joint along with muscles used and location
- Hip machine abduction;
- Gluteus medius (upper posterior hip)
- Piriformis (small muscle under gluts)
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Exercise examples of adduction of the hip joint along with muscles used and location
- Lunge; hip machine adduction
- Adductor brevis (groin muscle)
- Adductor longus (upper inner thigh)
- Adductor magnus (lower inner thigh)
- Gracilis (thin, medial inner thigh)
- Pectineus (hip flexor)
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Exercise examples of extension of the hip joint along with muscles used and location
- Squat; leg press;
- Gluteus maximus (butt muscle)
- Biceps femoris (outer hamstring muscle)
- Semimembranosus (small muscle on back of upper knee)
- Semitendinosus (inner hamstring muscle)
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Exercise examples of flexion of the hip joint along with muscles used and location
- Leg raises, sit-ups;
- Iliacus (hip flexor, above pectineus)
- Pectineus (hip flexor)
- Psoas Major (Hip flexor, below iliacus)
- Rectus Femoris (main quad muscle)
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Lateral rotation of the hip joint along with muscles used and location
- Gemelli (hip flexor)
- Gluteus maximus (butt muscle)
- Obturator externus (hip flexor)
- Obturator internus (hip flexor)
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Medial rotation of the hip joint along with muscles used and location
- Gluteus minimus (upper butt muscle, within gluteus maximus)
- gluteus medius (upper posterior hip)
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Movements of the Knee joint
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Exercise examples of flexion of the knee joint along with muscles used and location
- Leg curl;
- Biceps femoris (outer hamstring muscle)
- Semimembranosus (small muscle on back of upper knee)
- Semitendinosus (inner hamstring muscle)
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Exercise examples of extension of the knee joint along with muscles used and location
- Lunge, squats;
- Rectus Femoris (main quad muscle)
- Vastus intermedius (upper quad muscle)
- Vastus Lateralis (outer quad muscle)
- Vastus medialis (inner quad muscle)
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Movements of the ankle joint
- extension (plantarflextion)
- flexion (dorsiflexion)
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Exercise examples of extension (plantarflexion) of the ankle joint along with muscles used and location
- Calf raises;
- Gastrocnemius (2 main, large calf muscles)
- Soleus (outer calf muscle)
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Exercise examples of flexion (dorsiflexion) of the ankle joint along with muscles used and location
- Ankle Dorsiflexion resistance bands;
- Extensor digitorum longus (outer shin muscle, lateral to peroneus tertius)
- Peroneus tertius (lateral to tibialis anterior)
- Tibialis anterior (upper shin muscle)
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Movements of foot (intertarsal) joint
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Exercise examples of inversion of the foot joint along with muscles used and location
- Elastic band inversion;
- Flexor digitorum longus (posterior outer shin muscle, medial to body)
- Tibialis anterior (upper shin muscle)
- Tibialis posterior (posterior to tibialis anterior)
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Exercise examples of eversion of the foot joint along with muscles used and location
- Elastic band eversion;
- Peroneus brevis (posterior lateral calf muscle, belwo longus)
- Peroneus longus (posterior lateral calf muscle, above brevis)
- Peroneus tertius (lateral to tibialis anterior)
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