All About Thigh Muscles
Today we will talk about thigh muscles anatomy, nutrition, workout and many more
Well, Do you know strengthening the muscles of your thigh will help to make you climb stairs easily, help in walking, jogging and running and also on the other hands riding a bicycle will also become easy for you, as it would not require as much as the force it needs without strengthening the legs?
No one wants to look absurd, weak and lean; Everybody has a desire to look fit and attractive which further requires a lot of hard work whether you can call it to exercise or workouts.
People think that thigh muscles only help us in moving our legs but only a few among us know that not only legs but this muscles are also responsible for the movement of our hips.
Thigh Muscles Anatomy
If we pay attention to clinical anatomy then we would know that the muscles of the thigh are categorized into the three categories:
- Posterior Thigh Muscles (extend your thighs and lean your legs), whereas
- Anterior Thigh Muscles (lean your thighs and stretch your legs) and
- Medial Thigh Muscles (adduct and rotate your thigh).
Thigh contains most of the muscle mass, which is why building the muscles of leg and thighs through the workouts will help you to lose calories even if you are sitting.
At the Mayo Clinic, A physiologist (MD) “Michael J. Joyner,” said that “Muscles helps the human body to burn the calories to such a great extent.” Michael has studied the aging and exercises.
He has vast knowledge about the various thigh muscles exercises through which humans can burn out their extra calories.
“The more muscle mass you have in your thighs, the more resting muscles will burn calories.”
Inner Muscles Name: Everybody has the same primary muscles.
combination of these makes up thighs.
The Anterior Thigh Muscles
It is a part of the thigh which further includes groups like quadriceps and a few more :
This is the muscle which contains four different heads. All the leaders tend to share the same quadriceps tendon which is inserted into the patella.
The extension of the tendon is from the patella to the tibial tuberosity of tibia, and is also known as the “Patellar Ligament.”
Femoral nerve stimulates all four parts of this muscle and hence extends the knee. The rectus femoris also helps in leaning the hips.
It drives at the linea aspera and greater trochanter of the femur. Vastus lateralis is the lateral part of the rectus femoris.
Rectus femoris is responsible for the formation of the middle portion of the quadriceps group. It drives just above the hip bone “acetabulum” and at the anterior inferior iliac spine.
Pectineus is the muscle which drives in the pubic portion of hip bone “superior ramus” and inserted into the pectineal line of the femur.
It is stimulated by the femoral nerve, adducts and lean the thighs.
Vastus medialis is another part of the rectus femoris. It drives on the linea aspera and linea aspera.
Sartorius drives on the iliac spine, the anterior superior, and inserted in the medial of the tibia.
It is stimulated by femoral nerve, abducts and later on rotates the thigh. It also leans legs at the knees.
Iliopsoas contains the two muscles that lean the thighs. Psoas major is also essential for the posture and is one of the two muscles of Iliopsoas.
Psoas major muscles of Iliopsoas drives on the five lumbar vertebrae and 12th thoracic. It is stimulated by the first three lumbar nerves, and is inserted into the femur “lesser trochanter.”
Iliacus drives on the sacroiliac ligaments, sacrum, and iliac crest. It is stimulated by the femoral nerve and is inserted into the lesser trochanter of femur and tendon of psoas major muscle. It’s innervated by the femoral nerve.
The Medial Thigh Muscles
Medial thigh muscle is the muscle of the thigh which is responsible for the movement of the leg towards the midline.
This is the muscle that is derived on the pubis and is inserted into the mid of the femur “linea aspera.”
It adducts the thigh and is stimulated by the nerve “obturator.”
The muscle that is derived on the pubis and is inserted on the linea aspera and pectineal line and of the femur.
Similarly like the adductor longus, this muscle also adducts the thigh and is stimulated by the nerve “obturator.”
This is the muscle that is derived on the ischial tuberosity and the pubis. It is inserted into the femur’s adductor tubercle, linea aspera, and gluteal tuberosity.
It adducts the thigh and is responsible for the extension and flexion of the leg. Adductor Magnus is stimulated by the two nerves that are “the sciatic nerve” and the “obturator nerve.”
The muscle that is derived on the pubis and is inserted on the mid of tibia.
It adducts the thigh and is responsible for the flexion of legs at the knee. Gracilis is stimulated by the nerve “obturator.”
Obturator is derived at the membrane of the hip bone and obturator foramen. This is the muscle that is inserted onto the femur part.
It’s is responsible for the rotation of the thigh and is stimulated by the nerve “obturator.”
The Posterior Thigh Muscles
You must have heard about the “Hamstring Muscles”, but do you know which muscles are known as the hamstring muscles?
Well, the posterior thigh contains three muscles, and the group of these three muscles is known as hamstring muscles.
These are responsible for the extension of the thigh from the position of flexed and also responsible for the flexion of the leg.
This muscle is the medial muscles of the hamstring muscles group. Semimembranosus is the muscles that are derived on the ischial tuberosity and is inserted on the medial condyle of the tibia.
It is stimulated by the portion of the tibial and sciatic nerve and responsible for the functioning with the semitendinosus to flex, and medially rotate the leg and is also responsible for the extension of the thigh.
The muscle that is derived on the ischial tuberosity. It is inserted onto the medial tibia’s superior part.
It is stimulated by the sciatic nerve’s tibial portion, flexion, medially rotation of the leg and extension of the thigh.
This muscle is the most oblique muscle of the hamstring muscles group. Biceps Femoris muscle has its two heads: the short and the long.
A short head of the muscles is derived on the femur’s “linea aspera” whereas the long head of this muscles is derived on the ischial tuberosity. They are inserted into the fibula’s “lateral side.”
The short head of the muscle is stimulated by the sciatic nerve’s “fibular portion” whereas the long head of the muscle is stimulated by the sciatic nerve’s “tibial portion.”
And similarly, like the Semitendinosus muscle, this muscle is also responsible for the flexion, medially rotation of the leg and extension of the thigh.
Anatomy of Your Leg Muscles
Thigh Muscles Nutrition
There are many foods, fruits, and vegetables that help us to gain our muscles. So below are some the foods which may help you too.
These are the specific foods can help your muscle growth to the great extent.
Thigh Muscles Exercises
In this, you have to stand while keeping your hips and feet length apart from each other.
While you need to keep your knees relaxed.
Hold any of the heavy items at your chest and hold it tightly with your hands. (as your capacity )
Bend hips and your knees to sit back and until your thighs come in parallel with the floor.
Raise your body to the back position to complete one repetition
Do repeat it 20 times a day, and when it becomes easy, then you may increase the time gap to 30 seconds while bending.
This exercise is considered as the excellent thigh muscles activities; you are required to stand by keeping your hip and feet at a distance apart from each other.
Put your arms around your waist and take step 3 or step 4 in the forward direction with your right leg, also you need to bend your right knee to sit over your right ankle.
On the other hand, bend the left knee to make sure it touches the floor.
After than stand up and immediately step in the forward direction but this time with the left leg to implement another lunge.
In this way, you move into the closed room or any area. Do repeat it 20 times to see the effect.
Now, you need to lie on your back. Put your feet around 18 inches from your hips, and and you are required to place your heels on the surface.
Lift your hips from the flow to form a bridge, while doing this back of legs and your hips will get squeezed.
Then pause and stay in the appropriate position, for two or three seconds and then go back to the lower down position.
This exercise you can repeat from 15 to 20 times.
In this exercise, stand precisely in the front of the elevated surface.
Then try to carry and lift your right leg to step up, here you need to pull out all your weight straight through your hips and your thighs.
Tap the toe of your left foot on the surface and step it in the down direction and then take the step of the right foot in the down direction.
Repeat all these steps on the right leg, and then after repeating it for sometimes, you may switch it to the left leg.
Complete this step on each leg for 15 times, means total 30 times you need to do it to feel the effect.
So these were the most straightforward exercises & nutrition for your thigh muscles you can do freely at your home, without going to the gym. And also start in taking all the nutrients which will help your thigh muscles grow.
But Before All Of These Don’t Forget To Warm Up Your Body
You should do all these exercises before starting your workout because these warm-ups will help you to prevent injury.
The reason behind it is when you start doing heavy workouts and exercises, it feels quite easy and doesn’t take many efforts and also it may prevent injury.
So people should warm their body first before doing any workout.
Here’s the list of the things you can do, to warm up your body.
- Arm circles – 1 set of 10 reps
- Ankle circles – 1 set of 10 reps
- Calf raises – 2 sets of 10 reps
- Head tilts – 1 set of 10 reps
- Jumping jacks – 2 sets of 20 reps
- Neck turns – 1 set of 10 reps
- Standing side crunches – 1 set of 10 reps
- Shoulder circles – 1 set of 10 reps
- Waist circles – 1 set of 10 reps
- Side lunges – 1 set of 10 reps
- Wrist circles – 1 set of 10 reps
- Spot jogging – 3 minutes
An FAQ on Thigh Muscles
What kind of food helps to gain weight in thighs?
Well, the food that contains sugar contents like ice creams, chocolates, cakes, cookies and any other stuff having contents of sugar.
Intaking of such food may lead your body to gain extra weight due to the extra unwanted calories if you are not working to burn these calories you may start facing your thighs growing bigger.
Does coffee really help humans to lose their thigh fat?
Of course, It do helps. Having a cup of coffee a day helps you to boost your workouts, and on the other hand, it also helps in stimulating your metabolism.
It helps you to feel normal by crashing the overeaten food.
Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more