Few are aware that the sartorius muscle, the longest muscle in the body, is also crucial for the majority of lower-body motions. This muscle is useful for squatting, jogging, walking, and running.
Crossing both the hip and knee joints, the muscle travels from the outside of the hip to the inside of the knee. Because it is involved in the execution of the most fundamental bodily motions, maintaining a strong sartorius muscle is of paramount importance.
The sartorius muscle is one of many in the lower body that step-ups work. This exercise may be performed on a raised plank, a step, or even a box. A elevated board and a little space between your feet will do the trick. Ascend the ladder by stepping upon the board with your left foot.
Step down with the opposite leg after standing on the board with both feet. When stepping down, be cautious not to hurt yourself. At least ten to twelve times, do the same thing. Weights or dumbbells can be used to increase the resistance throughout the workout.
This workout requires one prop-looped resistance band. Wrap the band around your legs above your ankles. Bend both legs slightly and move your right leg laterally. Pull against the band and pull left leg closer. Never rest the band. Make 10–12 accurate movements consistently. Repeat on opposite side after finishing.
This yoga position flexes the sartorius and rotates the hips. Simply stand straight and elevate your left leg to complete the position. Put your foot on the inside thigh as high as possible. Hold for a few seconds and switch legs for the next rep.
Foam rolling is another fun prop workout. Simply rest on the foam roller between your right thigh and pelvis. Rock back and forth and let the roller roll. Avoid overworking your muscles. Roll for another 60 seconds for a good workout.
This stretch requires kneeling with your left knee on the ground and right leg bent in front of you. Position your right knee 90 degrees down. Flex your glutes and lunge forward. Lunge forward to extend upper hip. Revert slowly to the start. Repeat 10-12 repetitions with legs switched.
Squatting strengthens the sartorius. Squats are simple yet often done improperly. Keep feet flat and legs shoulder-width apart during squats. 90-degree knee bend. Press through your heels to stand. Squatting shouldn't involve heel lifts.