The sartorius is the longest muscle in the body. It originates at the front, outside part of your hip bone and inserts on the medial (inside) side of your knee. Because the sartorius crosses two joints (hip and knee) it also acts on both of those joints. The sartorius assists with knee flexion and also flexes, abducts and laterally rotates the thigh at the hip joint. To strengthen the sartorius, you must perform the motions it assists with.
Cable Leg Crossovers
Step 1
Lower a cable pulley to ankle height. Attach the leg cuff of the pulley to your left ankle.
Step 2
Stand as far from the pulley as possible without actually lifting the weight stack. Imagine yourself standing in the middle of a clock dial, and orient yourself so that the cable leads away toward the 8 o'clock position on the dial, while you are facing toward 12 o'clock.
Step 3
Take a small step to the right with your right foot and support most of your weight on your right leg. You may need to hold on to a wall, piece of furniture or other sturdy equipment for balance.
Step 4
Keep your left leg straight but not locked at the knee as you pull it across in front of your body, toward the 2 o'clock position, as far as possible. Use a smooth, controlled motion--you should have long enough to count "one alligator, two alligator" before the motion is complete. Exhale as you pull.
Step 5
Return your leg slowly to its original position, taking another two-second count to complete the motion. Inhale as your leg returns to position. This completes one repetition. Perform 14 more repetitions on this side to complete one set, then switch the cuff to the other leg and perform 15 repetitions of the same exercise.
Cable Lying Leg Raise
Step 1
Lower the cable pulley to ankle height. Wrap the ankle cuff attachment around your left ankle.
Step 2
Lie down on your back as if you were on a giant clock dial, with the pulley at the 6 o'clock position. Your feet should point toward the pulley, and your head should point to the 12 o'clock position. Scoot as far away from the pulley as possible without actually raising the weight stack.
Step 3
Tense your abdominal muscles to keep your spine in neutral position as you flex your left leg at the knee, bringing your knee toward your chest. Your lower leg should stay horizontal throughout the motion. Exhale as you draw your leg in; the slow, controlled motion should take at least two seconds to complete.
Step 4
Return your leg to the starting (straight) position in another slow, controlled motion. Inhale as you do this. Continue maintaining proper spine position by keeping your abdominal muscles taut.
Step 5
Perform 14 more repetitions on the left side, then switch the cuff to your right ankle and perform 15 repetitions on that side to complete one full set.
Tips and Warnings
- See Resources for a graphic illustration of the sartorius muscle and its actions.
Things You'll Need
- Cable pulley machine with adjustable/low pulley
- Ankle cuff attachment
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