Outer Frontside

Outer Front Thighs, Quads

Vastus Lateralis, Tibialis Anterior, Extensor Digitorum Longus

pa
Semimembranosus, Vastus Medialis, Gastrocnemius, Soleus, Flexor Digitorum Longus, Flexor Digitorum Brevis, Adductor Hallucis
External Oblique, Internal Oblique, Serratus Anterior, Rhomboids, Palmar Flexor
ST
PA
LI
KI
Major Muscle Groups
Vastus lateralis, tibialis anterior, extensor digitorum longus, extensor digitorum brevis, dorsal interosseous
Associated Muscle Groups
External oblique, internal oblique, pectoralis major, platysma, vocal cords, sternothyroid, omohyoid, depressor anguli oris, orbicularis oris, depressor labii inferioris, risorius, buccinator, masseter, orbicularis oculi, frontalis, temporalis
Outer Frontside and Inner Backside Major Muscle Groups

Visualizing Your Muscle Groups

It can be difficult to learn all of the many muscles in the body. An easier way to understand your body is to think of it as having eight zones in the lower body and eight in the upper body corresponding to a total of sixteen major muscle groups (MMG). Each zone encompasses a certain area of your thighs/legs and arms and can be thought of as a tube that courses through your body. There are tubes on the front, back, inside, outside, and the four angles in between.

Balancing Muscle Groups

The outer front muscles of the lower body are a yang muscle group, traversing the anterior lateral aspect of the thighs and legs.

These muscles are balanced by the inner back muscles of the lower body, a yin muscle group that traverses the posterior medial aspect of the thighs and legs.

The lengthening capacity of the outer front muscle group is limited by the inner back muscle group's ability to shorten. Stretching the balancing muscle group increases its ability to both lengthen and shorten.

The target muscle group will develop more successfully after the balancing muscle group has been stretched and strengthened. If you still are not making optimal flexibility gains in the target muscle group, you will need to develop the counter-balancing muscle groups.

st
pa
li
ki
pe
Target and Balancing Muscle Groups
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Counter-Balancing Muscle Groups

Counter-balancing muscle groups are located perpendicular to each other and may also be referred to as opposing muscle groups. Optimal flexibility and strength in the counter-balancing muscle group ensures stability in the rotational vector of the target muscle group. If your target muscle group does not increase in flexibility after developing its balancing muscle group, then you'll need to develop the counter-balancing muscle groups.

The outer front muscles of the lower body are a yang muscle group, traversing the anterior lateral aspect of the thighs and legs.

The outer front muscles of the lower body are superficially counter-balanced by the inner front muscles of the lower body, a yin muscle group that traverses the anterior medial aspect of the thighs and legs.

The outer front muscles of the lower body are deeply counter-balanced by the inner front muscles of the upper body, a yin muscle group that traverses the anterior medial aspect of the arms.

Develop the flexibility and strength of the superficial counter-balancing muscle group to troubleshoot the target muscle group. To troubleshoot further, develop the deep counter-balancing muscle group.

Deep Counter-Balancing Muscle Group
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Target and Superficial Counter-Balancing Muscle Group
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Completing Muscle Groups

Completing muscle groups are the 'top' for lower body muscle groups and the 'bottom' for upper body muscle groups.

The outer front muscles traverse the anterior lateral aspect of the thighs and legs and its completing muscles traverse the anterior lateral aspect of the arms.

Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Target Muscle Group
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Kinematic Patterns

ST