NASM Muscles (Functions)
Isolated Function: Concentrically accelerates hip flexion and external rotation. Integrated Function: Eccentrically decelerates hip extension and internal rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Iliacus
Isolated Function: Concentrically accelerates shoulder external rotation. Integrated Function: Eccentrically decelerates shoulder internal rotation. Isometrically stabilizes the shoulder girdle. Part of the Rotator Cuff.
Infraspinatus
Isolated Function: concentrically accelerates spinal flexion, lateral flexion, and ipsilateral rotation. Integrated Function: Eccentrically decelerates spinal extension, rotation, and lateral flexion. Isometrically stabilizes the lumbo-pelvic-hip complex.
Internal Oblique
Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation. Integrated Function: Eccentrically decelerates hip abduction, extension, and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Adductor Brevis
Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation. Integrated Function: Eccentrically decelerates hip abduction, extension, and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Adductor Longus
Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation. Integrated Function: Eccentrically decelerates hip abduction, extension, and external rotation. Dynamically stabilizes the lumbo-pelvic-hip complex.
Adductor Magnus - Anterior Fibers
Isolated Function: Concentrically accelerates hip adduction, extension, and external rotation. Integrated Function: Eccentrically decelerates hip abduction, flexion, and internal rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Adductor Magnus - Posterior Fibers
Isolated Function: Concentrically accelerates shoulder flexion and internal rotation. Integrated Function: Eccentrically decelerates shoulder extension and external rotation. Isometrically stabilizes the shoulder girdle.
Anterior Deltoid
Isolated Function: Concentrically accelerates dorsiflexion and inversion. Integrated Function: Essentrically decelerates plantar flexion and eversion. Isometrically stabilizes the arch of the foot.
Anterior Tibialis
Isolated Function: Concentrically accelerates elbow flexion, supination of the radioulnar joint, and shoulder flexion. Integrated Function: Eccentrically decelerates elbow extension, pronation of the radioulnar joint, and shoulder extension. Isometrically stabilizes the elbow and shoulder girdle.
Biceps Brachii
Isolated Function: Concentrically accelerates knee flexion and hip extension. Tibial external rotation. Integrated Function: Eccentrically decelerates knee extension. Eccentrically decelerates hip flexion. Eccentrically decelerates tibial internal rotation at mid-stance of the gait cycle. Isometrically stabilizes the lumbo-pelvic-hip complex and knee. Part of the Hamstring Complex.
Biceps Femoris - Long Head
Isolated Function : Concentrically accelerates knee flexion and tibial external rotation. Integrated Function: Eccentrically decelerates knee extension. Eccentrically decelerates tibial internal rotation. Isometrically stabilizes the knee. Part of the Hamstring Complex.
Biceps Femoris - Short Head
Isolated Function: Concentrically accelerates elbow flexion. Integrated Function: Eccentrically decelerates elbow extension. Isometrically stabilizes the elbow.
Brachialis
Isolated Function: Concentrically accelerates elbow flexion Integrated Function: Eccentrically decelerates elbow extension. Isometrically stabilizes the elbow.
Brachioradialis
Isolated Function: Concentrically pulls the central tendon inferiorly, increasing the volume in the thoracic cavity. Integrated Function: Stabilizes the lumbo-pelvic-hip complex.
Diaphragm
Isolated Function: Concentrically accelerates spinal flexion, lateral flexion, and contralateral rotation. Integrated Function: Eccentrically decelerates spinal extension, lateral flexion, and rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
External Oblique
Isolated Function: Concentrically accelerates plantarflexion. Integrated Function: Decelerates ankle dorsiflexion. Isometrically stabilizes the foot and ankle complex.
Gastrocnemius
Isolated Function: Concentrically accelerates hip extension and external rotation. Integrated Function: Eccentrically decelerates hip flexion and internal rotation. Decelerates tibial internal rotation via the iliotibial band. Isometrically stabilizes the lumbo-pelvic-hip complex.
Gluteus Maximus
Isolated Function: Concentrically accelerates hip abduction and internal rotation (anterior fibers). Concentrically accelerates hip abduction and external rotation (posterior fibers). Integrated Function: Eccentrically decelerates hip adduction and external rotation (anterior fibers). Eccentrically decelerates hip adduction and internal rotation (posterior fibers). Isometrically stabilizes the lumbo-pelvic-hip complex.
Gluteus Medius
Isolated Function: Concentrically accelerates hip abduction and internal rotation. Integrated Function: Eccentrically decelerates hip adduction and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Gluteus Minimus
Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation. Assists in tibial internal rotation. Integrated Funtion: Eccentrically decelerates hip abduction, extension, and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex and knee.
Gracilis
Isolated Function: Concentrically accelerates shoulder extension, adduction, and internal rotation. Integrated Function: Eccentrically decelerates shoulder flexion, abduction, and external rotation. Eccentrically decelerates spinal flexion. Isometrically stabilizes the lumbo-pelvic-hip complex and shoulder.
Latissimus Dorsi
Isolated Function: Concentrically accelerates cervical extension, lateral flexion, and ipsilateral rotation when the scapulae is anchored. Assists in elevation and downward rotation of the scapulae. Integrated Function: Eccentrically decelerates cervical flexion and contralateral cervical rotation and lateral flexion. Eccentrically decelerates scapular depression and upward rotation when the neck is stabilized. Stabilizes the cervical spine and scapulae.
Levator Scapulae
Isolated Function: Concentrically accelerates cervical flexion and lateral flexion. Integrated Function: Eccentrically decelerates cervical extension. Isometrically stabilizes the cervical spine.
Longus Capitis
Isolated Function: Concentrically accelerates cervical flexion, lateral flexion, and ipsilateral rotation. Integrated Function: Eccentrically decelerates cervical extension, lateral flexion, and contralateral rotation. Isometrically stabilizes the cervical spine.
Longus Coli
Isolated Function: Concentrically accelerates scapular depression. Integrated Function: Eccentrically decelerates scapular elevation. Isometrically stabilizes the scapula.
Lower Trapezius
Isolated Function: Concentrically accelerates shoulder abduction Integrated Function: Eccentrically decelerates shoulder adduction. Isometrically stabilizes the shoulder girdle.
Medial Deltoid
Isolated Function: Concentrically accelerates scapular retraction. Integrated Function: Eccentrically decelerates scapular elevation. Isometrically stabilizes the scapula.
Middle Trapezius
Isolated Function: Concentrically accelerates spinal extension and contralateral rotation. Integrated Function: Eccentrically decelerates spinal flexion and rotation. Isometrically stabilizes the spine.
Multifidus
Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation. Integrated Function: Eccentrically develerates hip abduction, extension, and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Pectineus
Isolated Function: Concentrically accelerates shoulder flexion (clavicular fibers), horizontal adduction, and internal rotation. Integrated Function: Eccentrically decelerates shoulder extension, horizontal abduction, and external rotation. Isometrically stabilizes the shoulder girdle.
Pectoralis Major
Isolated Function: Concentrically protracts the scapula Integrated Function: Eccentrically decelerates scapular retraction. Isometrically stabilizes the shoulder girdle.
Pectoralis Minor
Isolated Function: Concentrically plantarflexes and everts the foot. Integrated Function: Decelerates ankle dorsiflexion. Isometrically stabilizes the foot and ankle complex.
Peroneus Longus
Isolated Function: Concentrically accelerates hip external rotation, abduction, and extension. Integrated Function: Eccentrically decelerates hip internal rotation, adduction, and flexion. Isometrically stabilizes the hip and sacroiliac joints.
Piriformis
Isolated Function: Concentrically accelerates shoulder extension and external rotation. Integrated Function: Eccentrically decelerates shoulder flexion and internal rotation. Isometrically stabilizes the shoulder girdle.
Posterior Deltoid
Isolated Function: Concentrically accelerates plantarflexion and inversion of the foot. Integrated Function: Eccentrically decelerates dorsiflexion and eversion of the foot. Isometrically stabilizes the arch of the foot.
Posterior Tibialis
Isolated Function: Concentrically accelerates hip flexion and external rotation. Concentrically extends and rotation lumbar spine. Integrated Function: Eccentrically decelerates hip internal rotation. Eccentrically decelerates hip extension. Isometrically stabilizes the lumbo-pelvic-hip complex.
Psoas
Isolated Function: spinal lateral flexion. Integrated Function: Eccentrically decelerates contralateral lateral spinal flexion. Isometrically stabilizes the lumbo-pelvic-hip complex.
Quadratus Lumborum
Isolated Function: Concentrically accelerates spinal flexion, lateral flexion, and rotation. Integrated Function: Eccentrically decelerates spinal extension, lateral flexion, and rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Rectus Abdominis
Isolated Function: Concentrically accelerates knee extension and hip flexion. Integrated Function: Eccentrically decelerates knee flexion, adduction, and internal rotation. Decelerates hip extension. Isometrically stabilizes the lumbo-pelvic-hip complex and knee. Part of the Quadriceps.
Rectus Femoris
Isolated Function: Concentrically produces scapular retracion and downward rotation. Integrated Function: Eccentrically decelerates scapular protraction and upward rotation. Isometrically stabilizes the scapula.
Rhomboid Major
Isolated Function: Concentrically produces scapular retraction and downward rotation. Integrated Function: Eccentrically decelerates scapular protraction and upward rotation. Isometrically stabilizes the scapula.
Rhomboid Minor
Isolated Function: Concentrically accelerates hip flexion, external rotation, and abduction. Concentrically accelerates knee flexion and internal rotation. Integrated Function: Eccentrically decelerates hip extension and internal rotation. Eccentrically decelerates knee extension and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex and knee.
Sartorius
Isolated Function: Concentrically accelerates cervical flexion, rotation, and lateral flexion. Assists rib elevation during inhalation. Integrated Function: Eccentrically decelerates cervical extension, rotation, and lateral flexion. Isometrically stabilizes the cervical spine.
Scalenes
Isolated Function: Concentrically accelerates knee flexion, hip extension, and tibial internal rotation. Integrated Function: Eccentrically decelerates knee extension. Eccentrically decelerates hip flexion. Eccentrically decelerates tibial external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex and knee. Part of the Hamstring Complex.
Semimembranosus
Isolated Function: Concentrically accelerates knee flexion, hip extension, and tibial internal rotation. Integrated Function: Eccentrically decelerates knee extension. Eccentrically decelerates hip flexion. Eccentrically decelerates tibial external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex and knee. Part of the Hamstring Complex.
Semitendinosus
Isolated Function: Concentrically accelerates scapular protraction. Integrated Function: Eccentrically decelerates dynamic scapular retraction. Isometrically stabilizes the scapula.
Serratus Anterior
Isolated Function: Concentrically accelerates plantar flexion. Integrated Function: Decelerates ankle dorsiflexion. Isometrically stabilizes the foot and ankle complex.
Soleus
Isolated Function: Concentrically accelerates cervical flexion, rotation, and lateral flexion. Integrated Function: Eccentrically decelerates cervical extension, rotation, and lateral flexion. Isometrically stabilizes the cervical spine and acromioclavicular joint.
Sternocleidomastoid
Isolated Function: Concentrically accelerates shoulder internal rotation. Integrated Function: Eccentrically decelerates shoulder external rotation. Isometrically stabilizes the shoulder girdle. Part of the Rotator Cuff.
Subscapularis
Isolated Function: Concentrically accelerates spinal extension, rotation, and lateral flexion. Integrated Function: Eccentrically decelerates spinal flexion, rotation, and lateral flexion. Dynamically stabilizes the spine during functional movements. DIvision in the Group: Lumborum (lumbar) Thoracis (thoracic) Cervicis (cervical)
Superficial Erector Spinae: Iliocostalis, Longissimus, and Spinalis
Isolated Function: Concentrically accelerates abduction of the arm. Integrated Function: Eccentrically decelerates adduction of the arm. Isometrically stabilizes the shoulder girdle. Part of the Rotator Cuff.
Supraspinatus
Isolated Function: Concentrically accelerates hip flexion, abduction, and internal rotation. Integrated Function: Eccentrically decelerates hip extension, adduction and external rotation. Isometrically stabilizes the lumbo-pelvic-hip complex.
Tensor Fascia Latae (Including the Iliotibial Band)
Isolated Function: Concentrically accelerates shoulder internal rotation, adduction, and extension. Integrated Function: Eccentrically decelerates shoulder external rotation, abduction, and flexion. Isometrically stabilizes the shoulder girdle.
Teres Major
Isolated Function: Concentrically accelerates shoulder external rotation. Integrated Function: Eccentrically decelerates shoulder internal rotation. Isometrically stabilizes the shoulder girdle. Part of the Rotator Cuff.
Teres Minor
Isolated Function: Concentrically accelerates knee extension. Integrated Function: Eccentrically decelerates knee flexion, adduction, and internal rotation. Isometrically stabilizes the knee. Part of the Quadriceps.
Vastus Lateralis
Isolated Function: Concentrically accelerates knee extension. Integrated Function: Eccentrically decelerates knee flexion, adduction, and internal rotation. Isometrically stabilizes the knee. Part of the Quadriceps.
Vastus Medialis
Isolated Function: Increases intro-abdominal pressure. Supports the abdominal viscera. Integrated Function: Isometrically stabilizes the lumbo-pelvic-hip complex.
Transverse Abdominis
Isolated Function: Concentrically accelerates elbow extension and shoulder extension. Integrated Function: Eccentrically decelerates elbow flexion and shoulder flexion. Isometrically stabilizes the elbow and shoulder girdle.
Triceps Brachii
Isolated Function: Concentrically accelerates cervical extension, lateral flexion, and rotation. Concentrically accelerates scapular elevation. Integrated Function: Eccentrically decelerates cervical flexion, lateral flexion, and rotation. Eccentrically decelerates scapular depression. Isometrically stabilizes the cervical spine and scapula.
Upper Trapezius
Isolated Function: Concentrically accelerates knee extension. Integrated Function: Eccentrically decelerates knee flexion, adduction, and internal rotation. Isometrically stabilizes the knee. Part of the Quadriceps.
Vastus Intermedius
