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