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Gracilis

Region

Origin & Insertion

['Origin: Inferior pubic ramus', 'Insertion: Medial surface of tibia (pes anserinus)']

Synergistic Muscles

['Adductors', 'Semitendinosus', 'Sartorius']

Joints

['Hip', 'Knee']

Primary Actions

['Hip adduction', 'Knee flexion', 'Medial rotation of tibia']

Nerve & Spinal Segment

Obturator nerve

Lumbar plexus; L2–L3

Interesting

Only adductor that crosses the knee. [Netter’s]

Reversal of Action

Draw pelvis toward inner thigh

Common Dysfunctions

Groin tightness, medial knee strain

How to Stretch

Side lunge with adductor focus.

Trigger Points

How to Strengthen

Hip adduction with ball or band.

Concentric Action

Adduct hip and flex knee

Applications:

Crosses two joints; key in adductor strain recovery

Eccentric Action

Control return from adduction and knee flexion

Isotonic Action

Ball squeezes, cable hip adduction

Related Conditions

['Medial knee pain', 'Adductor strain']

Isometric Action

Hold thigh squeezed against ball

Exercise Ideas

['Side-lying adduction', 'Squeeze ball bridge', 'Cable adduction']

Related Blogs

Images

Videos

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