What Are The Parts Of Front Leg Muscle And How Do I Train Them?
The front leg muscle is composed of four subparts known as vastus medialis, vastus lateralis, rectus femoris, and vastus intermedius. This muscle in the leg is one of the hardest ones to train and requires regular workouts that target leg and thigh muscles. Muscle strain in the legs usually occurs due to the lack of endurance and strength. Physical enthusiasts encourage everyone to build stronger legs for a better lifestyle.
Our ability to make movements such as walking, running, and jumping are all possible because of our leg muscles. These muscles enable us to move freely. Before anything else, let’s determine the different parts of leg muscles and the roles they play in leg movements.
Most of the muscles in the leg are regarded as long muscles. This means that they are capable of stretching at great distances.
The largest mass of muscles in the leg can be found in the thigh and the calf.
However, quadriceps are made of the strongest and leanest muscles all over the body. These muscles are located on the front part of the thigh and are considered as major extenders of the knee. The front leg muscle includes the following:
- Vastus medialis
- Rectus femoris
- Vastus intermedius
- Vastus lateralis
At the back of the thigh, you will find the hamstrings. These have an impact on the movement of the hip and knee. Hamstrings are composed of the following subparts:
- Semimembranosus. This muscle can be extended from the pelvis up to the tibia. It has an impact on thigh extension, knee flexes, and rotation of the tibia.
- Semitendinosus. Just like semimembranosus, semitendinosus extends the thighs and flexes the knee.
- Biceps femoris. This is the muscle that primarily flexes the knee.
Next is the calf muscle. It plays a vital role in the movement of the foot, ankle, and knee. The calf is composed of the following major muscles:
- Soleus. This is the muscle that could extend from the back of the knee up to the heel. It is very useful especially if you need to stand or walk.
- Calf muscle. This is one of the huge muscles in the leg. It is linked to the knee, ankle, and foot.
- Plantaris. This may be a small and thin muscle but plantaris has many functions.
When it comes to the ability to move, the Achilles tendon is the most important tendon that your body needs. It directly affixes the calf muscles to the bone in the heel. It provides the elastic energy that is required when you need to jump, run, walk, or perform certain physical activity.
Causes Of Thigh Pain
Thigh pain occurs due to various reasons, oftentimes, it happens because of muscle or nerve issues. Below are the common reasons why you feel pain in your thigh and leg:
- Muscle strains. This takes place when the muscle is stretched beyond its capability or it is torn. Pain in the thigh could happen because the muscle is overused, fatigued, or imbalanced. In some cases, it becomes torn due to a lack of warm-up routine before intense activities and exercises.
- Muscle cramps. Cramps do not last for too long. It occurs when a group of muscles contracts involuntarily. The reason why it happens could be due to dehydration, fatigue, unregulated circulation, and compressed spinal cord. Others experience muscle cramps because of the lack of minerals such as calcium, potassium, magnesium, and sodium.
- IT band syndrome. When the Iliotibial band is inflamed, you might feel pain and friction in your knee. This is usually caused by overusing the band and repeated movements.
Calf pain is caused by muscle as well as tendon injuries. It also occurs due to certain health conditions and issues related to the nerves and blood vessels.
- Achilles tendinitis. This is an injury in the Achilles tendon that is typically caused by instant movements and overusing and stressing the tendon. You might feel inflammation at the back of your heel, pain behind the calf, and swelling.
- Strained calf muscle. A calf strain is commonly caused by muscle fatigue, lack of warm-up, and overstretching of the major muscles of the calf. The pain is usually accompanied by swelling and restrained movements.
- Muscle cramps. Cramps could also be a cause of calf pain. Even though the pain does not last for more than 15 minutes, the pain could become unbearable.
Workouts For Front Leg Muscle
Below are some of the most effective exercises to train your leg muscles.
- Front squat. This is an exercise that targets the muscles in the lower body. It specifically focuses on the legs and the hips. It’s almost just the same as the traditional squats, the only difference is that in the front squat, the barbell is placed in front of the shoulders.
- Leg press. The leg press is a kind of resistance training exercise that ultimately strengthens the leg. It is performed with the help of a leg press machine where you will be pushing against weights by using your legs.
- Split squat. This exercise does not only target your legs but your core as well. It is a great exercise that focuses on glutes, calves, hamstrings, and quads.
- Leg extension. The leg extension is an ideal exercise if you are focusing on your quads. However, leg extension alternatives are good for whole the whole leg. Some of it even targets the core as well.
- Lunges. Lunges not only promote leg strength but also tones your leg making look physically attractive. To make lunge exercise more intense, you c add weight by carrying a dumbbell while you are exercising.
- Resistance bands. Resistance bands are commonly used by runners for their training. Using the band will strengthen your hips, glutes, and tensor fasciae latae.