Home › Legs › Sartorius

Sartorius缝匠肌

Legs · Superficial (L1) · Anterior · 3 exercises

Function

The longest muscle in the body: flexes, abducts and externally rotates the hip while flexing and internally rotating the knee. Helps stabilize femur position at the bottom of a squat.

Best Exercises & Form Cues

• Side Lunge

  Equipment

  Bodyweight/dumbbells

  Sets & Reps

  3 sets × 8-12 reps per side · rest 90 s

  How to do it

  Step wide to the side; sit the hips back into the bending leg, knee tracking the toes; feel the stretch on the straight leg's inner thigh; drive back through the whole foot of the bent leg.

  Common mistakes

  Bent knee caving in, torso leaning too far, weight never loading the bent leg

• Squat (Full-Range Synergy)

  Equipment

  Barbell/bodyweight

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Standard squat framework with emphasis on full range and stability: below thigh-parallel, the deep hip stabilizers (including sartorius) co-contract to secure the hip and knee; 2-3 second eccentric.

  Common mistakes

  Shallow depth (weak deep-synergist stimulus), knees caving, center of gravity drifting

• Band Hip External Rotation

  Equipment

  Band (around the knees)

  Sets & Reps

  2-3 sets × 15-20 reps per side

  How to do it

  Seated or lying with knees bent, band around the knees; keep the feet together and spread the knees to maximum range; the deep glutes drive a slow return; torso still.

  Common mistakes

  Leaning to compensate, heels sliding, rushing

Stretching & Recovery

• Butterfly forward lean
• Prone bent-knee press-down

Other muscles in the Legs

Tensor Fasciae Latae · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus