Your sartorius muscles are located in your thighs, and are the two longest muscles in your body. The sartorius muscle, also known as the tailor's muscle, is vital for a number of activities, from running and walking to biking and skating. It drives flexion of your leg at the knee as well as rotation and flexion at your hip joint, so strengthening the muscle is crucial for optimal sports performance.
Step 1
Visit your doctor for a check-up. Before starting any new exercise routine, you should obtain medical clearance from a professional. Your doctor can assess your external and internal health and can make recommendations for exercise limitations based on your past and current conditions as well as any medication you take.
Step 2
Perform a 5- to 10-minute warm-up session. Warming-up can reduce tension in your muscles, which improves your flexibility and can help prevent injury. Ideally, a warm-up consists of two steps: light aerobic exercise and stretching. Because you are working your sartorius muscles, your warm-up should target these muscles. Light cycling or jogging followed by lower body stretches can be an effective warm-up for your sartorius workout.
Step 3
Perform lying leg raises. Fitness trainer David Robson notes that lying leg raises are an effective exercise for isolating the sartorius. Lying leg raises involve flexion of your leg at the knee, a motion that is used in running, cycling and kicking. To perform the lying leg raise, lie on your back on an exercise mat, holding on to a stationary object behind your head. Begin with your legs extended fully, hovering an inch or two above the ground. Bend your knees and pull them toward your chest as far as you can. Reverse the motion and repeat.
Step 4
Perform barbell squats. Barbell squats are among the best exercises for the quadriceps, according to weightlifting website Project Swole. The quadriceps is a muscle group that contains your sartorius, so the squat will support sartorius strength and help enhance the strength of muscles that work with the sartorius. Always have a spotter assist you when squatting. To perform barbell squats, stand upright and position a barbell behind your head, with the bar resting on your shoulders. Hold the barbell with your hands and squat down with your feet shoulder-width apart. Squat as low as you can before reversing the motion and repeating.
Step 5
Perform leg extensions. Leg extensions are performed on the leg extension machine, which is convenient because it is easy to adjust the weight between sets and does not require a spotter. To perform leg extensions, sit on the leg extension machine and secure your feet in the ankle holds. Begin with your knees bent at a 90-degree angle, and straighten your legs until they are fully extended to lift the weight. Reverse the motion and repeat.
Step 6
Perform sprints. Project Swole explains that sprinting improves quadriceps strength and also provides an aerobic workout, so it is beneficial for athletes. For an extra challenge, perform sprints while wearing weighted vest. To perform sprints, mark a start and finish line for yourself and run as fast as you can from start to finish. Rest to catch your breath and repeat as desired.
Step 7
Stretch after your workout. Use the same stretches you used in your warm-up to support improved blood flow to your sartorius. Improved blood flow can help nutrients reach your muscles more effectively, which can enhance recovery.
Tips and Warnings
- Working out with a partner can encourage adherence to your workout program.
- Immediately stop exercising if you feel pain in your legs.
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