Gracilis

Schematic anatomy

Gracilis

Legs

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Quadriceps

Rectus femoris Vastus lateralis Vastus medialis Vastus intermedius

Hamstrings

Biceps femoris Semitendinosus Semimembranosus

Glutes

Gluteus maximus Gluteus medius Gluteus minimus

Adductors

Adductor longus Adductor brevis Adductor magnus Gracilis Pectineus

Hip flexors

Psoas major Iliacus Tensor fasciae latae Sartorius

Hip rotators

Piriformis Obturator internus Obturator externus Superior gemellus Inferior gemellus Quadratus femoris

Calves

Gastrocnemius Soleus

Shins & ankles

Tibialis anterior Tibialis posterior Fibularis longus & brevis Extensor digitorum longus Extensor hallucis longus Flexor digitorum longus Flexor hallucis longus

Feet

Abductor hallucis Flexor hallucis brevis Adductor hallucis Flexor digitorum brevis Quadratus plantae Foot interossei & lumbricals Abductor digiti minimi Extensor digitorum & hallucis brevis

Movement guide

Gracilis

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Crosses the hip and knee, contributing to hip adduction and knee flexion.

01

Side-lying hip adduction

Hip adduction · Bodyweight

Also works

Other adductors, pectineus

How to perform

Lie on your side with the top leg crossed in front for support. Lift the straight lower leg a short distance, then lower.

Keep the pelvis steady and the lower knee facing forward.

Example volume · 2 sets × 10–15 / side

References

www.orthoinfo.org

Community draft · awaiting expert review