AMC MUSCLE MATRIX

	B	C	D	E	F	G	H	I	J	K	L
1		MUSCLE MATRIX
2		BY:	ANNIE MILLER CSCS
3		I’ve chosen this selection of muscles based on what I believe are the most common needs of trainers and trainees, as well as what is referenced in the Exercise Matrix. I have grouped some muscles together for this reason. For origin, insertion, and action please reference KenHub.com or physio-pedia.com . You can also create a free account through https://human.biodigital.com/ for more visual learning, which is where all images are pulled from.
4	AREA OF BODY	MUSCLE NAME(S)	LOCATION		MUSCLE ACTION(s)
5					FLEXION	EXTENSION	ROTATION	ABDUCTION	ADDUCTION	ELEVATION, RETRACTION, DEPRESSION	EXERCISES

6	Neck	Scalenes		Attaches to the first rib (just posterior to the clavicle) and the cervicle spine.	Flexion of the neck		General rotation of the neck				Aids in holding the up in exercises like a hollow hold or dead bug
7		Sternocleidomastoid		Crosses the neck, anchoring to the medial, superior portion of the clavicle (collarbone) to the posterior portion of the skull.	Flexion of the neck		General rotation of the neck				Aids in holding the up in exercises like a hollow hold or dead bug
8		Levator scapula		Connects from cervicle vertabrae to the medial, superior edge of the scapula			Downward rotation of the scapula (bottom point of scalula draws in, toward the spine, while levator pulls the medial side up towards the neck)			Elevation of the scapula	Reverse flies, vertical downward pulling like pull ups, chin ups, lat pull downs, etc. May be used in horizontal pulling like rowing exercsies: single arm DB row, inverted BB row etc.
9	Back	Trapezius		Originates all along cervicle and thoracic spine superficially. Connects along the medial and superior portions and spine of scapula, as well as the clavicle.						All fibers - retraction of the scapula
10		- Upper fibers				Extnesion of the neck	Upward rotation of the scapula (drawing the inferior edge of the scapula laterally, the medial, superior edge down, and the acromion process UP).			Elevation and retraction of the scapula
11		- Middle fibers					Upward rotation of the scapula (drawing the inferior edge of the scapula laterally, the medial, superior edge down, and the acromion process UP).			Retraction of scapula
12		- Lower fibers								Depression and retraction of scapula
13		Rhomboids		From the medial, inferior edge of scapula to the thoracic spine. Lives under the traps.			Downward rotation of the scapula			Retraction and elevation of scapula
14				From the medial, superior edge of scapula to the thoracic spine. Lives under the traps.			Downward rotation of the scapula			Retraction and elevation of scapula
15		Latissimus dorsi		Originiates all along lower thoracic vertibrae, through lumbar verterbrae, to the medial, posterior edge of the iliac crest (hip bones), and up to the inferior edge of the scapula.		Extension of the shoulder	Internally rotates the humerus (at insertion)		Adducts humerus		Almost all pulling variations to some extent. Pull ups, lat pull downs, inverted rows, scapular pull ups. Think pulling the arms down, or back.
16				Then connects medially to the anterior, upper portion of the humerus bone.
17	Shoulder/back	Supraspinatus		Is a deep muscle, lying between the spine of the scapula and superior edge.				Abduction of the humerus (keeps the humerus where it should be)			Lateral raises, and any time the humerus needs to be stable within the shoulder joint.
18				Connects across to the head of the humerus bone.
19		Infraspinatus		Is a deep muscle below the spine of the scapula, attaching to the inferior, medial edge of scapula
20				Connects across to the posterior, lateral portion of the humerus bone.			Externally rotates the humerus				Aids in "packing" or "locking in" the shoulder and keeping the humerus in place. Prone Y raises, bent over reverse flies, push ups, bench press etc.
21		Teres major		Inferior to Teres Minor, and under the deltoids. Starts at inferior portion of scapula		Extension of the humerus	Internally rotates the humerus				Think pulling the arm down/back. Slam balls, straight arm lat pull down. Generally stabilizes the humerus in the shoulder joint
22				Attaches passing medially through to the anterior humerus
23		Teres minor		Superior to Teres Major, attaching on the posterior/lateral head of humerus. Originates under the infraspinatus and is located under the deltoids			Externally rotates the humerus		Adducts the humerus		Aids in "packing" or "locking in" the shoulder and keeping the humerus in place. Bringing the arm towards the mid line. Single arm supinated lat pull down.
24	Shoulder	Anterior deltoids		Superficial muscle, attaching to the lateral clavicle down to the lateral, superior portion of humeral shaft.	Shoulder flexion		Aid in internal rotation of the humerus	Abduction of humerus			Shoulder press (all variations), landmine press, incline DB press, push ups, frontal raises
25		Medial deltoids		Superficial muscle, attaching to the acromion process of the scapula down to the lateral, superior portion of humeral shaft.	Shoulder flexion			Abduction of humerus			Shoulder press (all variations), lateral raises
26		Posterior deltoids		Superficial muscle, attaching to the spine of the scapula down to the lateral, superior portion of humeral shaft.		Shoulder extension	Aid in external rotation of the humerus	Abduction of humerus			Bent over reverse flies, straight arm lat pull down, BB bent over row
27	Arm	Triceps		Long head attaches on lateral, superior edge of scapula, crossing under teres minor, and over teres major		Extension of the elbow. Long head aids in extension of humerus/shoulder			Long head adduction of the arm		Cable tricep extension, seated overhead tricep extension, dips, tricep kick back, aids in horizontal and vertical pressing like bench press and overhead press. Works to keep the arm locked out.
28		Biceps		Both heads have long tendons attaching to the scapula - Short (more inner/medial) head attaches to the coracoid process of scapula, and the long (outer/lateral) head more posterior to the supraglenoid tubercle of the scapula	Flexion of the elbow, as well as the shoulder		Long head - Internal rotation.	Long head	Short head		Bicep curls (any variation), aids in frontal raises, is favored in supinated grips
29		Brachioradialis		Superficial anterior forearm muscle crossing the elbow joint	Fexion of the elbow - with bias in pronation						Hammer curls and reverse curls
30				Attaches mid antrior shaft of humerus, underneath biceps brachii long head and inferior to the brachialis attachment
31		Brachialis		Crosses the elbow joint under the biceps brachii and inserts under the brachioradialis but then crosses above it to attach on the humerus	Fexion of the elbow						BB bicep curl
32				Attaches mid antrior shaft of humerus, underneath biceps brachii long head and superior to the brachioradialis attachment
33		Flexor digitorum superficialis		Crosses the elbow joint medially to the humerus as well as laterally to the anterior portion of the radius.	Flexion of the fingers and wrist						Any time you grip
34		Flexor digitorum profundus		Does NOT cross the elbow. Attaches to the ulna only	Flexion of the fingers and wrist						Any time you grip
35		Extensor digitorum		Crosses elbow joint to connect on lateral portion of distal humeral head. Then attaches to four fingers, excluding the thumb.		Extension of wrist and figures except thumb					Used in reverse curls or any time you extend your wrist. Also aids in gripping to keep a neutral wrist
36		Forearm extensors		Largely under Extensor Digitorum. Majority do not cross the elbow, but the forearm and hand		Extnesion of wrist, thumb and pointer finger					Used any time you extend your wrist. Also aids in gripping to keep a neutral wrist
37	Core	Rectus abdominis		Superficial, anterior core muscle, running from the ribcage to the pubic bone.	Abdominal flexion, compression, and helping to draw the ribs and pelvis towards one another						Can and is contracted to aid in almost all forms of resistance training. But specifically core work - Toe to bar, V up, Turkish sit up, front plank etc.
38				The rectus abdominis is deep to the rectus sheath (seen in the image above)
39		Transverse abdominis		AKA your natural weight belt. Attaches from public bone, along the outer edges of the iliac crest and down into the posterior fascia. Also attaches to the lower ribs.	Aids in compression, managing abdominal pressure, and lumbopelvic positioning		Abdominal rotation				Ideally, almost everything...relationship between lumbopelvic and abdominal positioning and pressure is MASSIVE in resistance training, and even normal respiration.
40				Essentially, the TA is a DEEP WIDE band spanning in a 360 degree fashion connecting your hips to your ribcage.
41		External obiliques
42		Internal obiliques		Superficial core muscle, again connecting from the mid and lower ribs to the lateral crest fo the hip bones.	Lateral abdominal flexion, abdominal flexion		Abdominal lateral rotation			Draws the ribcage downward and compresses	Another core muscle that is likely active in almost any exercise as it helps to stabilize the core. Specifically - Standing QL crunch, Turkish get up (all variations), side planks, farmer carry, Russian twists etc
43		Quadratus lumborum		Deep core muscle, attaching from the lowest rib, along the lumbar vertebrae to the posterior illiac crest of the hip.	Lateral abdominal flexion and lumbopelvic stability, especially in lower body ulilateral movements.	Aids in back extension					Another core muscle that is likely active in almost any exercise as it helps to stabilize the core. Espeiclly important with lumbopelvic stability. Good luck walking without a QL.
44											Step ups, walking lunges, front foot elevated reverse lunge, superman, reverse plank
45		Erector spinae		Runs all along vertebrae (cervicle, thoracic and lumbar) to the sacrum, iliac crest and ribs.		Extension of the thoracic, and lumbar spine					Also helps stabilize the spine and core. Superman, Z presses, goodmornings, deadlifts
46		Multifidus		Attaches to full vertebral column down to sacrum.		Spinal extension	Rotation of the spine				Also aids in spinal stability of the vertebral column. Jefferson curl, Superman, Z presses, goodmornings, single arm farmer carry (and almost all other movement).
47	Hips	Gluteus maximus		Outermost hip extendor and glute - attaches from medial sacrum and iliac crest and joins the IT band as well as the lateral shaft of femur		Main extensor of the hips	Lateral rotation of the femur	Abduction of the hip/femur			Hip thrust, step ups, single leg glute bridge, Romanian deadlift, glute kick backs, low isolated glute kick backs, cable glute kick back, back ext for glutes
48		Gluteus medius		Under gluteus maximus, attaches from the outer iliac crest to the lateral femoral head			Internally rotates the femur	Abduction of the hip/femur			Side liying leg raise, bench side lying leg raise, lateral band walks, clamshells
49		Gluteus minimus		Deepest glute muscle, under glute med, attaches from the outer surface of ilium to the postior, lateral femoral head			Internally rotates the femur	Abduction of the hip/femur			Side liying leg raise, bench side lying leg raise, lateral band walks, clamshells
50		Piriformis		DEEP external rotator of the hip. Attaches from the lateral sacrum to superior surface of femoral head			External rotation of femur	Abduction of the hip/femur			Banded Abduction, 45 degree kick backs. Also aids in general stability of the pelvis (such as in squats).
51		Tensor fasciae latae		Under the Iliotibial (IT) band from outer anterior iliac crest to to the IT band.	Aids in hip flexion		Internally rotates the femur	Abduction of the hip/femur			Box jump, lateral jump
52	Upper leg	Hamstrings		Biceps femoris (showing short head as well). Gluteus maximus removed on all hamstring images to show orginins of each.
53		- Biceps femoris (long and short head)		Posterior, lateral hip extendor and knee flexor. Attachs from hip at ishial tuberosity (bottom of hip bones), as well as leg at lateral shaft of femur down to the lateral head of the tibia.	Knee flexion	Hip extension	External				Romanian deadlifts, deadlift, Jefferson curl, prone hamstring curl, Nordic hamstring curl. Also used in suqating patterns.
54		- Semitendinosus		Posterior, medial hip extendor and knee flexor. Attachs from hip at ishial tuberosity (bottom of hip bones), crossing the knee to connect on the medial head of the tibia.	Knee flexion	Hip extension	Internal				Sumo romanian deadlift, Romainian deadlift, Jefferson curl, deadlift, prone hamstring curl, Nordic hamstring curl
55		- Semimembranosus		Beneath and medial to Semitendinosus. Posterior, medial hip extendor and knee flexor. Attachs from hip at ishial tuberosity (bottom of hip bones), crossing the knee to connect just below the medial head of the tibia.	Knee flexion	Hip extension	Internal				Sumo romanian deadlift, Romainian deadlift, deadlift, Jefferson curl, prone hamstring curl, Nordic hamstring curl
56		Adductors		Inferior pubis and attaches mostly along the medial shaft of the femur					ALL adduction f the femur		Also aids in general hip stability. Copenhagens, sumo deadlifts, back squats, single leg glute bridge, single leg hip thrust, cossack squats, lateral lunge
57		- Magnus (posterior view)		Semimembranosus and tendinosus removed in order to see adductor magnus attaches most distally to the femur		Weak, third string hip extension
58		- Magnus (anterior view)		Pectineus, adductor longus and brevis as well as all quads removed to see the full adductor magnus
59		- Brevis		Beneath/between adductor longus and pectineus. Attaches higher on the femur than longus	Aids in flexion at the hip
60		- Longus		Attaches on the femur between lowest magnus insertion and brevis.	Aids in flexion at the hip
61		Pectineus		Anterior, inferior pubis to upper, medial femur, just below the head.					Adduction of the femur		Single leg hip thrust, cossack squats, lateral lunge
62		Sartorius		Fun fact** Longest muslce in the body! Superficial muscle crossing the hip and the knee joint - crossing from the anterior, lateral portion of the hip, to the medial portion of the tibia	Flexion of the hip and the knee						Round the world band walk, aids in hamstring curls
63		Gracilis		Superficial medial muscle crossing the hip and the knee. Oriniates at the inferior pubis and attaches on the medial head of the tibia	Flexion of the knee				Adduction of the femur		Copenhagens, toe to bars, V ups
64		Quadriceps		Superficial anterior extendors of the knee
65		- Rectus femoris		Most superficial quad muscle, and only quad to cross the knee and the hip joints. Anterior portion of iliac spine to the quadriceps tendon.	Hip flexion	Knee extension					Any squatting - Front squats, cyclist squats, goblet squats. Step ups, quad extensions. Bias in hip flexion exercises - V ups, Toes to bar, L hang holds, L sit holds, Hanging straight leg raises.
66		- Vastus lateralis, intermedius, and medius		All originate on the anterior proximal shaft of femur (high on front of femur) and connect to the tibia via the quadriceps tendon.		Knee extension					Any squatting - Front squats, cyclist squats, goblet squats. Step ups, quad extensions, walking lugnes, reverse lunges.
67	Lower leg	Calves									Much like the core, the calves are active throughout MANY exercises, expecially of the lower body. From walking to squatting.
68		- Gastrocnemius		Attaches from the medial and lateral head of the distal femur down to the achillies tendon	Assists in knee flexion (ever had soreness here after hamstring curls?) and plantar flexion at the ankle						Calf raises, jumping exercises
69		- Soleus		Does NOT cross the knee joint. Sits under the grastroc, attaching to both the tibia and fibula	Plantar flexion (presses foot into ground)						Bias in seated calf raises
70		Tibialis anterior		Crosses from lateral, superior tibia to the medial side of the foot and is a superficial muscle on the anterior surface of the shin.	Dorsiflexion at the ankle (pulls foot towards shin)						Walking lunges, tibialis taps, lumberjack squats
71	Feet	Plantar flexors of the feet		Most muscles on the bottom of the foot. Some running from the back of the lower leg under the calf muscles, down to to the bottom of the foot.	Plantar flexion of the feet and flexion of the toes						Any time you "grip the floor" these are on your team.
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