1. Muscles Jasmine Weatherspoon Period 5

2. Gluteus Maximus: It extends and laterally rotates the hip. It maintains the knee extension via iliotibial tract It is the largest and most superficial muscle in the buttock. It is attached to the ilium bone ( a part of the pelvis) It helps round the buttock.

3. Gluteus Maximus Exercise and Machines:  Lunges  Wall sits  Leg raise

4. Gluteus Medius: Controls the level of the hips It Is the outer surface of the ilium, just below the crest. abducts your hip Externally rotates the hip Internally rotates the hip.

5. Gluteus Medius Exercises and Machines:  Leg raise  Abductor/adductor machine  In-line dowel lunges  Hip hike

6. Bicep Femoris It helps to: Extend the hip Flex the knee Lateral rotation of the hip, when the knee is flexed. This is one of the three muscles which form the hamstring forming the back of the thigh.

7. Bicep Femoris Exercises and Machines: Squats Lunges Step ups Walking

8. Semitendinous It helps to extend and flex the knee joint. It also helps to medially rotate the knee. It is one of the three femoral muscles of the thigh. It is located in the posterior and medial part of the thigh.

9. Semitendinous Exercises and Machines: Pushups Bench press Lat pull One arm tricep pushup

10. The End(: