The 5 Main Muscles Made Easy.

by leggi 3 min read7th Dec 2019No comments


A post to help explain the key muscles to my Base-Line Hypothesis of Human Health and Movement.

Anatomy is wordy and it's easy to get lost but knowing the details isn't important:

  • Study the pictures. See.
  • Palpate your body. Feel.

Keep thinking about these 5 (paired - left and right) 'main muscles of moment' and how you use them as you move through your daily life.

1. Rectus femoris

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Below the knee, feel for the lump at the front of your shin bone (tibia). Run your hands up over your kneecaps and front of your thighs to just below the sticking-out bone at the front of your pelvis (hip bone). This is the full extent of the rectus femoris muscle.

  • Aim for the whole muscle to be active.
  • A strong, straight pole at the front of each thigh.
  • Think of pulling your kneecaps up to activate the muscle + a downward force from your hip bone.

The rectus femoris muscles align the hip and knee joints.

A muscle sandwiched between layers of tough connective tissue.

From shin - a ligament that contains the kneecap turning into a layer of connective tissue at the back of the muscle.

From hip - short ropes of tendon from hip bone turning into a layer of connective tissue down the front of the rectus femoris muscles.

2. Gluteus maximus.

The largest skeletal muscles of the body (covering a lot of complicated anatomy prone to pain/injury).

Hands on buttocks - feel for the muscles contracting. "Buns of steel".

The gluteus maximus works in tandem with the rectus femoris, stabilising the legs through a full range of natural movement - when connected to Base-Line support.

Now the key muscles to connecting mind to muscles, body to brain:

Your 'Base-Line' - the body's center, its core:

3. Pelvic floor. BASE

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A basket of muscles within the bones of the pelvis.

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Left and right sides a mirror image.

Forming a crescent shape on the body's midline.

image textThese muscle are the base foundation for the body.

Kegel exercises are the most well-known introduction to strengthening the pelvic floor muscles.

Aim for a balanced contraction left and right sides.

Picture these muscles contracting in your mind, feel for them working.   Find a connection.

Keep working at it.   It will become easier the more you practice.

Closely associated with the anus and genitals.

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Pelvic floor muscles at the root of all movement & the base point to align with the 'body map in the mind' of our relative positioning.

4. Rectus abdominis. LINE

"The abs" = rectus abdominis muscles.

Strong and powerful, the muscles that allow the body to bend and flex in all directions when functioning at optimal.

image text Think of these muscles as your central LINE, extending from your Base that should be fully extended.

  • 2 parallel strips, either side of midline.
  • Pelvis to chest.
  • Made up of 'panels' of muscle. The panels create the "6 pack look" but the number of sections of muscle depends on the individual - 4, 6, 8, 10 packs can occur.

Place your hands over the muscles, starting from the bone between your legs (pubic symphysis) then, as you breathe in, move your hand up thinking of activating and elongating - section by section - all the way up to your chest as much as you can. Repeat.

A set of lights to be activated in sequence. Or whatever works for you ...

The rectus abdominis muscles - our 'core pillar of strength' and key to connecting with our primary guide for body alignment - the linea alba.

image text Breathe with your Base-Line.

Think stronger and longer with every breathe in.

5. Trapezius

A blanket of muscle that should be smooth and wrinkle-free. image text

  • Can you drop your head forward, extending from mid-back, without tension?
  • Can you spread your arms wide, from midline to fingertips without restriction?

Picture the 6 sections (approximating - 2 triangles and a horizontal strip on each side).

  • Mid-back, feel from bottom of the rib-cage extending up.
  • Extends to each shoulder.
  • Feel for all the bony bits where the trapezius attaches near the shoulder.
    • a 'pencil' like bone at the front (the collar bone/clavicle).
    • lumps of bone at shoulder and a ridge of bone at the back. (parts of the shoulder blade/scapula).

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  • Sculpted over the front of the collar bone and up the sides of the neck.
  • To the back of the skull - feel for the ridge and bump in the middle where the trapezius muscles attach.
  • The is a connective tissue 'ellipse' as the trapezius muscles meet in the upper back/between the shoulders region.

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Movement of the upper body should begin from the lower trapezius. Like wings extending from the middle of your back.

Think of lifting your shoulders from below, rather than pulling them up.

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Attaching to midline anatomy - the nuchal/supraspinous ligaments - our 'secondary guides for alignment'.

The trapezius muscles - guiding and supporting the head and arms through a full range of movement and aligning the upper body.

Working Towards Body Alignment:

Imagine a ribbon from pubic symphysis of your pelvis:

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To the external occipital protuberance (midline bump) at the back of your skull: image text

It should be possible to fully extend the ribbon - anatomy 'aligned'. This is possible when the body has a full range of movement and is functioning at optimum.

Body alignment and balance.


Working with Base-Line (pelvic floor rectus abdominis) muscles gives us a connection to our linea alba (white line in Latin).

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The linea alba - our primary guide for body alignment.

Feel for the anatomical markers associated with the linea alba:

1. Pubic symphysis (home of the clitoris/suspensory ligament of the penis).

2. Navel (belly button).

3. Midline "⋏" at the bottom of breastbone (sternum).

A straight line? As far apart as possible?

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Find the Five Key Muscles to Balance Mind and Body.

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Time and Effort Required.

      • Find these 5 muscles on your body.
      • Be guided by your Base-Line.
      • Feel for engagement and balance.
      • Develop the connection between body and brain.

Link to 3D model on (not finished but might be worth a play with.)