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Knee joint muscles and ankle joint muscles, their origin, insertion, main functions, & exercises

Muscles of the Knee Joint And Muscles of the Ankle Joint And Their Exercises

Knee Joint Muscle Exercises

Muscle	Origin	Insertion	Main functions	Exercises For The Knee Joint Muscles

Biceps femoris	Ischial tuberosity	Head of fibula, lateral condyle of tibia	Flexion, external rotation	Ham curls with knee exertanlly rotated, jumping rope
Rectus femoris	Ilium spine anterior inferior	Patall and patellar tendon superior aspect	Extension	Squats, stair climbing, vertical jumping, jumping rope, leg presses, cycling, plyometrics
Semimembranosus	Ischial tuberosity	Medial tibia condyle posterior aspect	Flexion, external rotation	Knee with internal rotation hamstring curls, jumping ropes
Semitendinosus	Ischial tuberosity	Medical aspect of tibia proximal anterior	Flexion, external rotation	Leg curls with internally rotated knee, rope jumping
Vastus lateralis, vastus medialis, vastus Intermedius	Femur anterior midline proximal 2/3	Patella tuberosity and tivial tuberosity via the patellar tendon	Extension	Leg press, stair climbing, vertical jump, jumping rope, squats, biking, plyometrics, in line skating, cross country skiing, resisted knee extension

Ankle Joint & Foot Muscle Exercises

Muscles of the ankle joint and foot, their origin, insertion, main functions, and respective exercises

Muscle	Origin	Insertion	Main functions	Exercises For Foot & The Ankle Joint Muscles

Anterior tibialis	Lateral tibia proximal 2/3	1sit cuneiform medial aspect, 1st metatarsal	Ankle dorsiflexion, foot inversion	Resisted inversion exercise with dorsiflexion, bike with toe clips
Gastrocneumius	Femoral condyles posterior surfaces	Calcaneus posterior surface via Achilles tendon	Ankle plantarflexion	Calf raises, leg press calf raise, hill running, cycling, jumping rope, stairs / stair climbing
Peroneus longus	Fibula head, lateral fibula proximal 2/3	Medial tarsal inferior aspect, first metatarsal	Ankle plantarflexion; foot eversion	Walking on inside of fot, resisted foot eversion with rubber tubes
Posterior tibialis	Tibia-fibular interosseous membrane posterior surface	Medial tarsals and medial metatarsals lower medial surfaces	Ankle plantarflexion, foot inversion	Tubing foot inversion resistance exercise with plantarflexion
Soleus	Tibia and fibula posterior surfaces proximal 2/3	Calcanues posterior surface via Achilles tendon	Ankle plantarflexion	Bent knee toe raises, donkey calf machine, calf raise machine, leg press calf raises, running hills, biking, jumping rope, stairs / stair climbing machine