Movements of the Knee Joint

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Last updated on February 5, 2016

Extension:

Definition:	Straightening the knee joint by moving the lower leg away from the hamstring.
Image:
Muscles Involved:	Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Tensor fascia lata (provides stabilization)
Exercises:	Squat Leg press Leg extension Lunge

Flexion:

Definition:	Bending the knee joint by moving the lower leg toward the hamstring.
Image:
Muscles Involved:	Hamstrings Biceps femoris (long head) Biceps femoris (short head) Semimembranosus Semitendinosus Sartorius Gastrocnemius Gracilis Plantaris Popliteus
Exercises:	Leg curl Glute-ham raise Romanian deadlift (static knee flexion)

External Rotation (Lateral Rotation):

Definition:	Rotating the lower leg and foot laterally (outward), with a bent knee joint.
Image:
Muscles Involved:	Biceps femoris (long head) Biceps femoris (short head)
Exercises:	Knee external rotation

Internal Rotation (Medial Rotation):

Definition:	Rotating the lower leg and foot medially (inward), with a bent knee joint.
Image:
Muscles Involved:	Semimembranosus Semitendinosus Popliteus
Exercises:	Knee internal rotation

Alex from King of the Gym

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Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

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