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Muscle and Motion

Learn all about the anatomy & biomechanics of movement. Try out our apps online courses.
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Muscle&Motion is one of the most complete resources on muscular and anatomical dynamics in the world. With thousands of hours of detailed 3D animated video of muscle functions and movement, our apps and resources help personal trainers, athletes, fitness coaches, anatomy students, physical and massage therapists, educators, and fitness enthusiasts enhance their knowledge of muscle movement. Today, Muscle&Motion offers a range of apps helping both professionals and enthusiasts in the sports, health, and fitness spheres in over 100 countries worldwide.

21/12/2025

When you hear “triceps,” you probably think of your arms, right? 💪

But there’s another triceps in your body, and it’s not in your arms!

The word triceps comes from Latin.
Tri means “three,” and ceps means “heads.”
That’s right, triceps literally means three heads.

In your arms, the triceps brachii straighten your elbow and help you push.
In your legs, the triceps surae, better known as your calves, straighten your ankle and help you walk, run, and jump.

So next time someone says “triceps,” ask them, “Which one?” 😉

💡 Want to dive deeper into muscle anatomy and movement?
Check out the Muscle and Motion Strength Training App — link in bio!

20/12/2025

FRACTIONAL SETS 🤯

Are you actually counting your sets correctly?
You log your chest sets during the bench press, but what about your triceps?

A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role.

They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing.

This is where the concept of Fractional Sets becomes important, as described in the paper:

👉 Direct set = an exercise that directly targets the muscle
👉 Fractional set = indirect work from a compound lift (approximately half a set)

This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results.

What the researchers recommend:

💪Aim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesn’t mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets.

⚡For strength, about two direct sets per session appear sufficient before benefits begin to diminish.

🎯Match the exercise to the goal, since muscles respond differently to direct vs. indirect work.

Start programming your training with confidence using Muscle and Motion Strength Training.
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

18/12/2025

Which exercise is better for hamstring hypertrophy? 🦵

A recent study compared two classics: the Nordic hamstring curl and the stiff-leg deadlift.

🔹 The Nordic hamstring curl led to greater growth of the semitendinosus (24.3% increase)
🔹 The stiff-leg deadlift led to more growth in the semimembranosus (11.2% increase)

💡 The twist?
Despite these changes in muscle size, neural activation of the hamstrings didn’t change significantly.

What does this mean for your training?
Combine both exercises to build strong, balanced hamstrings without worrying about disrupting muscle coordination.

Want to visualize this in 3D and train smarter?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

16/12/2025

Think you really know your glutes? 🍑

Most people only think “hip extension”… but your glutes do so much more 👇

They power hip extension, help control your trunk in movements like the Romanian deadlift, rotate the pelvis during sport-specific actions, and even assist with abduction and adduction.

A single muscle. Multiple functions. Endless training potential.

Ready to optimize your workouts for maximum results? 🌟
Hit the link in bio!

14/12/2025

Why Train Scapular Retraction? 🏋️‍♂️🦴
Most people focus on pulling with their arms, but neglect the crucial role of the scapula in upper-body strength and shoulder health. 💪

The Cable Scapular Retraction specifically targets the rhomboids and middle trapezius, muscles that are key for stability, control, and efficient pulling mechanics.

🦾 Pro Tip:
Don’t just pull with your hands. Focus on squeezing your shoulder blades together. 👐
This shifts the effort from your arms to the muscles that stabilize and protect your shoulders.

Better rowing mechanics, a stronger back, and healthier shoulders all start with proper scapular control.

Want access to more videos like these?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

13/12/2025

Want the Perfect Squat? 🏋️‍♂️ Here’s a common mistake that might be hurting your form!

🚨 Mistake: Pointing the toes too far outward
Excessive toe-out positioning can reduce stability, disrupt knee tracking, and limit force production, putting unnecessary strain on your hips and knees.

✅ Fix it: Position your feet about hip-width apart with your toes pointing outward at a slight angle (10-30 degrees). This improves control and helps you generate more power for a stronger, more efficient squat.

Ready to master your squat and avoid common mistakes? Get expert guidance on the Muscle and Motion Strength Training App – link in bio!

11/12/2025

Think biceps are only in your arms? Think again! 💪🦵

When you hear “biceps,” you probably picture that classic arm flex, the ultimate symbol of strength.
But here’s the twist: there’s another biceps in your body, and it’s not even in your arms!

The word biceps comes from Latin:
👉 bi means “two”.
👉 ceps means “heads”.

That’s right, biceps literally means two heads.

In your arms, the biceps brachii flex your elbow and help you lift.
In your legs, the biceps femoris, part of your hamstrings, flexes your knee and drives your stride.

Two muscles, two locations, one brilliant design. ⚡
So next time someone says “biceps,” ask them, “Which one?” 😉

💡 Want to dive deeper into muscle anatomy and movement?
Check out the Muscle and Motion Strength Training App — link in bio!

09/12/2025

🚴‍♂️ The 4 Phases of the Pedal Stroke — Explained in Motion!

Ever wondered what really happens when you pedal?
Each phase of the movement activates different muscles working in perfect coordination.

⚡ Power Phase: The glutes extend the hip, and the quads drive the pedal down.
A slight heel drop activates the hamstrings to assist with hip extension.

🔁 Pull-Back Phase: The hamstrings flex the knee, while the calves assist with plantarflexion, maintaining smooth motion.

⬆️ Upstroke: The hip flexors lift the leg while the hamstrings stay engaged to reduce drag.

🎯 Set-Up Phase: The leg moves forward, the ankle dorsiflexes, and the body gets ready for the next powerful push.

💡 Want to dive deeper and become an expert in movement analysis?
Explore every phase in 3D with the Muscle and Motion Strength Training App — and take your understanding of biomechanics to the next level!

07/12/2025

Strengthen Your Glutes & Lower Back 🔥

Check out the reverse frog hypers, the perfect move to target your gluteus maximus and erector spinae! 💪

What makes this exercise unique?
The muscles work in reverse action, where the hip moves while the back stays fixed for optimal glute activation. 🍑

💡 Want to master your glutes and build strength?
Check out our STRENGTH TRAINING APP! Link in bio! 🔗

🏋️‍♀️ Unleash your full potential and train smarter, not harder! 💥

06/12/2025

Check out the front-loaded reverse lunge with our latest animation! 💪

👀 In the animation, the colors highlight the role of each muscle:

🔴 Red represents the target muscles.
💓 Pink shows the synergist muscles, assisting in the movement.
🟫 Brown indicates the stabilizing muscles keeping you steady.

💡 Want to perfect your lunges and build full-body strength?
Check out our STRENGTH TRAINING APP! Link in bio! 🔗

04/12/2025

🏋️‍♂️ Back Squat vs. Leg Extension: Which Exercise Delivers More Muscle and Strength Gains?

📚 A new study by Kassiano et al. (2025) finally provides the answer.
After 8 weeks of training:

➡️ Leg Extension → greater growth of the Re**us Femoris (front thigh muscle that also flexes the hip).
➡️ Back Squat → more hypertrophy in the Vastus Lateralis, especially in its lower region.

🧠 Why the difference?
The Re**us Femoris is a biarticular muscle, crossing both the hip and knee joints.
During a squat, the re**us femoris lengthens at one joint while shortening at the other — limiting total tension.
During a leg extension, the hip remains fixed, allowing the muscle to work directly on knee extension — creating a greater mechanical load and promoting greater growth.

🏋️‍♀️ Strength Gains:
✅ Back squat training improved squat performance significantly more.
✅ Both groups showed similar increases in leg extension strength.
📲 Want to master lower-body training and understand every movement in 3D?

Ready to optimize your workouts for maximum results?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

02/12/2025

🌟 Parsva Bakasana–Side Crow 🌟

An advanced variation of the crow pose, side crow blends arm balance with a deep spinal twist.
It challenges strength, focus, and control as both knees rest on the arms while the entire body balances on the hands.

✨ Benefits of Side Crow:
🔥 Builds deep core strength
⚖️ Improves balance and coordination
🧘 Enhances focus and body awareness
🔄 Combines strength, twist, and control in one pose

✨Discover the Muscle and Motion Yoga App- take your practice to the next level!

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