1. Muscles & Muscle Groups
Where They Are
What They Do
Joint Action

2. Erector Spinae
Where they are: They are positioned on each side of the spinal column, from neck to tailbone.
What they do: They help the trunk to move smoothly in many planes and maintain or move the spine into an upright position. They help maintain neutral spine.
Joint action:
Low back extension
Lateral flexion
Trunk rotation

3. Hip Adductors Where they are: They are on the inside of the thighs.
What they do: They pull the legs inward.
Joint action:
Knee flexion
Hip extension

4. Hamstrings Where they are: They are at the back of the thighs.
What they do: They bend the knees and help turn the lower legs inward. They extend the legs backward and help turn the legs inward.
Joint action:
Knee flexion
Hip extension

5. Rectus Abdominis
Where they are: These muscles extend down the centre of the anterior trunk to the pubic bone.
What they do: They bend the trunk forward and help maintain neutral position.
Joint action:
Thoracic flexion

6. Obliques
Where they are: They are on both sides of the front of the trunk.
What they do: They help maintain a neutral position.
Joint action:
Low back lateral flexion
Spinal rotation

7. Gluteus Medius (Hip Abductors)
Where they are: These muscles sit on the upper side and side of the hips.
What they do: They move the legs outward, away from the centre line of the body.
Joint action:
Hip flexion
Hip abduction
Internal rotation
Hip extension

8. Tensor Fasciae Latae (T.F.L.)
Where they are: These muscles are on the lateral side of the thighs.
What they do: They bring the knees toward the chest, turn the knees inward, and move the legs away from the centre of the body.
Joint action:
Hip abduction from a flexed position
Internal hip rotation

9. Gluteus Minimus
Where they are: These muscles are inside the hip area, connecting the pelvis to the femurs.
What they do: They raise the legs outward to the sides and turn the legs inward. They may help lift the knees toward the chest.
Joint action:
Hip internal rotation

10. Pectorals Clavicular & Sternal
Where they are: These muscles are located in the upper chest.
What they do: They draw the arms across the body and rotate the arms inward. They also help with lifting the arms above the head and lowering them back don to the sides.
Joint action:
Shoulder horizontal adduction
Shoulder adduction

11. Wrist Extensors
Where they are: These muscles are in the back of the forearms.
What they do: They pull the palms of the hands away from you.
Joint action:
Wrist extension

12. Triceps
Where they are: These muscles are in the back of the upper arms.
What they do: They straighten the elbows.
Joint action:
Elbow extension

13. Wrist Flexors
Where they are: These muscles are located on the front of the forearms.
What they do: They help bend the palms of the hands toward you.
Joint action:
Wrist flexion

14. Latissimus Dorsi
Where they are: This is the broad muscle that stretches across the back into the back of the arms.
What they do: It helps draw the arms down and back and internally rotates them. It also pulls the trunk up toward static arms (as in rope climbing).
Joint action:
Shoulder extension
Shoulder adduction

15. Biceps
Where they are: These muscles are in the front of the upper arms.
What they do: They bend the elbows.
Joint action:
Elbow flexion

16. Deltoids (Anterior, Lateral, Posterior)
Where they are: These muscles are over the tops of the shoulders. covering the shoulder joints like shoulder pads.
What they do: They raise the arms up to shoulder level sideways and, in conjunction with other muscles, help rotate the arms and raise them to the front and back.
Joint action:
Shoulder flexion
Shoulder abduction
Shoulder horizontal abduction

17. Trapezius (Lower, Middle, Upper)
Where they are: This is a triangular shaped muscle that runs from the spine to the shoulder blades.
What they do: It draws the shoulders together and downward and generally acts as a brace for the shoulders. Weak trapezius muscles can aggravate dowager's hump and round shoulders. The trapezius takes a lot of strain if you sit hunched at a terminal or over a desk for long hours.

18. Sternocleidomastoid Where they are: Each side of the neck.
What they do: Each side acts independently to bend the head sideways and turn the head. They both act together to bend the head to the chest.
Joint action:
Neck rotation
Neck lateral flexion (side bending) and rotation

19. Tibialis Anterior
Where they are: These muscles are in the front of the lower legs.
What they do: They raise the feet up and turn the feet inward.
Joint action:
Ankle dorsiflexion
Ankle inversion

20. Gluteus Maximus Where they are: These muscles cover the buttocks.
What they do: They pull the legs backward and turn the legs outward. They assist in standing up from a seated position.
Joint action:
Hip extension

21. Hip Iliopsoas (Flexors)
Where they are: These muscles attach the lower spine to the femurs.
What they do: They bring the knees to the chest.
Joint action:
Hip flexion

22. Quadriceps Where they are: These muscles are in front of the thighs.
What they do: They straighten the knee.
Joint action:
Knee extension

23. Soleus
Where they are: These muscles are in the back of the lower legs.
What they do: They point the toes.
Joint action:
Plantar flexion of the ankle joint

24. Gastrocnemius
Where they are: These muscles are in the back of the lower legs.
What they do: They raise the heels and point the toes downward.
Joint action:
Plantar flexion of the ankle joint
Assist with flexion of the knee

25. Maximum Number of Points (100%)68