Anatomy Glossary — Strength-Training Reference

Alphabetical glossary

Term	One-line explanation
A
Abduction	Movement of a limb away from the body's midline (e.g. lateral raise, hip-abduction machine).
Abductor pollicis longus	Posterior-forearm muscle that abducts and extends the thumb at the CMC joint, and contributes to radial deviation of the wrist.
Acetabulofemoral joint	Anatomical name for the hip — femoral head sitting in the pelvic acetabulum.
Achilles (calcaneal) tendon	Common tendon of gastrocnemius + soleus inserting on the heel bone (calcaneus).
Acromioclavicular (AC) joint	Small gliding joint between the acromion of the scapula and the lateral clavicle.
Adduction	Movement of a limb toward the body's midline (e.g. cable crossover, adductor machine).
Adductor brevis	Short medial-thigh adductor of the hip.
Adductor longus	Long, superficial medial-thigh adductor of the hip.
Adductor magnus	Largest adductor; its posterior "hamstring portion" also extends the hip.
Anconeus	Small triangular muscle at the back of the elbow assisting triceps in extension.
Anterior pelvic tilt	Forward rotation of the pelvis in which the ASIS drops downward and the tailbone rises, creating a larger lumbar arch.
Atlanto-axial joint (C1–C2)	Pivot joint responsible for roughly half of head rotation.
Atlanto-occipital joint (C0–C1)	Joint between the skull and atlas allowing head nodding (yes-motion).
B
Biceps brachii	Two-headed front-of-arm muscle that flexes the elbow and supinates the forearm.
Biceps brachii — long head	Lateral head that also crosses the shoulder joint; biased by incline curls and variations starting with the shoulder extended (arm behind the body).
Biceps brachii — short head	Medial head; biased by concentration curls and high-cable curls with the shoulder flexed forward.
Biceps femoris	Lateral hamstring; long head crosses the hip, short head only crosses the knee.
Brachialis	Pure elbow flexor sitting deep to the biceps; main mover in hammer/reverse curls.
Brachioradialis	Lateral forearm muscle that flexes the elbow with a neutral grip.
Bracing	Coordinated abdominal + diaphragm contraction creating intra-abdominal pressure for heavy lifts.
C
Carpometacarpal (CMC) joints	Joints between wrist (carpal) bones and metacarpals; thumb CMC is the saddle joint.
Cervical facet joints	Paired posterior joints between cervical vertebrae C2–C7.
Circumduction	Conical movement combining flexion, abduction, extension and adduction (e.g. arm circles, hip circles).
Clavicular head (pec)	Upper, collarbone-attached portion of pectoralis major; emphasized by incline pressing.
Contralateral rotation	Rotation toward the opposite side (e.g. right external oblique turns trunk left).
Coracobrachialis	Small upper-arm muscle assisting shoulder flexion and adduction.
Costochondral joints	Cartilage joints between ribs and their costal cartilages.
Costotransverse joints	Joints between rib tubercles and the transverse processes of thoracic vertebrae.
Costovertebral joints	Joints between rib heads and thoracic vertebral bodies.
D
Deltoid	Three-headed shoulder muscle (anterior, lateral/middle, posterior) covering the glenohumeral joint.
Depression (scapula)	Downward sliding of the scapula on the rib cage (e.g. dip lockout, straight-arm pulldown).
Diaphragm	Dome-shaped breathing muscle; central to the Valsalva brace under heavy load.
DIP joint	Distal interphalangeal joint of a finger or toe.
Distal radioulnar joint	Pivot joint at the wrist completing forearm pronation/supination.
Dorsiflexion	Pulling the top of the foot toward the shin (tibialis anterior dominant).
Downward rotation (scapula)	Glenoid-down spinning of the scapula (e.g. lowering the arm from overhead), driven by rhomboids, levator scapulae, and pectoralis minor.
E
Elevation (scapula)	Upward shrugging of the scapula on the rib cage.
Erector spinae	Group running either side of the spine — Iliocostalis, Longissimus, Spinalis — extends and side-bends the back.
Eversion	Sole-of-foot rolling outward at the subtalar joint (fibularis longus, brevis, and tertius).
Extension	Straightening or backward movement of a joint (general; see per-body-part section below).
Extensor carpi radialis longus & brevis	Posterior-forearm muscles that extend and radially deviate the wrist.
Extensor carpi ulnaris	Posterior-forearm muscle that extends and ulnarly deviates the wrist.
Extensor digiti minimi	Posterior-forearm muscle that extends the little finger.
Extensor digitorum	Main posterior-forearm muscle extending fingers 2–5.
Extensor digitorum longus	Anterior-leg muscle that extends the toes and dorsiflexes the ankle.
Extensor hallucis longus	Anterior-leg muscle that extends the big toe and dorsiflexes the ankle.
Extensor indicis	Deep posterior-forearm muscle that extends the index finger.
Extensor pollicis brevis & longus	Posterior-forearm muscles that extend the thumb.
External oblique	Outermost lateral abdominal; produces contralateral rotation and side-bending.
External rotation	Rotation of a limb so its anterior surface turns outward (e.g. shoulder cuff, hip).
F
Facet (zygapophyseal) joints	Paired posterior synovial joints between adjacent vertebrae guiding spinal motion.
Fibularis (peroneus) longus & brevis	Lateral-leg muscles that evert the foot and assist plantarflexion.
Fibularis tertius	Small anterior-leg muscle assisting dorsiflexion and eversion.
Flexion	Bending of a joint that decreases the angle between bones (general; see per-body-part section below).
Flexor carpi radialis	Anterior-forearm muscle that flexes and radially deviates the wrist.
Flexor carpi ulnaris	Anterior-forearm muscle that flexes and ulnarly deviates the wrist.
Flexor digitorum longus	Deep posterior-leg muscle that flexes toes 2–5.
Flexor digitorum profundus	Deep anterior-forearm muscle that flexes the DIP joints of fingers 2–5.
Flexor digitorum superficialis	Anterior-forearm muscle that flexes the PIP joints of fingers 2–5.
Flexor hallucis longus	Deep posterior-leg muscle that flexes the big toe.
Flexor pollicis longus	Deep anterior-forearm muscle that flexes the thumb.
G
Gastrocnemius	Two-headed superficial calf muscle crossing the knee; biased by standing calf raises.
Glenohumeral joint	Ball-and-socket shoulder joint; the most mobile joint in the body.
Gluteus maximus	Largest gluteal; primary hip extensor and external rotator.
Gluteus medius	Hip abductor critical for single-leg pelvic stability.
Gluteus minimus	Deep hip abductor that also internally rotates the hip.
Gracilis	Long, thin medial-thigh muscle adducting the hip and assisting knee flexion.
H
Hip hike	Lifting one side of the pelvis upward (driven by quadratus lumborum).
Horizontal abduction	Pulling the arm outward in the transverse plane (e.g. rear-delt fly, reverse pec-deck).
Horizontal adduction	Drawing the arm inward across the chest in the transverse plane (e.g. bench press, fly).
Humeroradial joint	Articulation between humerus capitulum and radial head; part of the elbow.
Humeroulnar joint	Hinge articulation between humerus trochlea and ulna; main elbow flexion/extension joint.
I
Iliacus	Fan-shaped pelvic muscle; with psoas major forms iliopsoas (hip flexion).
Iliocostalis	Lateral column of the erector spinae group.
Iliopsoas	Combined psoas major + iliacus; the strongest hip flexor.
Iliotibial (IT) band	Thick lateral fascial band from TFL/glute max running to the lateral tibia.
Infraglenoid tubercle	Bony ridge below the glenoid where the long head of triceps originates.
Infrahyoids	Strap muscles below the hyoid; assist postural support during heavy bracing.
Infraspinatus	Rotator-cuff muscle that externally rotates the shoulder.
Inguinal ligament	Ligament between ASIS and pubic tubercle; visible landmark on abdominal plates.
Intercostals (external & internal)	Small muscles between the ribs; stabilize the chest wall during breathing and pressing.
Internal oblique	Middle-layer lateral abdominal; produces ipsilateral rotation and side-bending.
Internal rotation	Rotation of a limb so its anterior surface turns inward (e.g. shoulder, hip).
Interspinales	Tiny deep muscles between adjacent spinous processes; segmental spinal extensors.
Intertransversarii	Tiny deep muscles between adjacent transverse processes; segmental side-benders.
Intervertebral disc joints	Cartilaginous joints between vertebral bodies allowing spinal flex/ext/rotation.
Inversion	Sole-of-foot rolling inward at the subtalar joint, driven by tibialis posterior and tibialis anterior.
Ipsilateral rotation	Rotation toward the same side (e.g. right internal oblique turns trunk right).
L
Lateral flexion	Side-bending of the spine or neck.
Latissimus dorsi	Large back muscle that extends, adducts, and internally rotates the shoulder.
Levator scapulae	Neck-to-scapula muscle that elevates and downwardly rotates the scapula.
Linea alba	Fibrous midline of the abdomen separating the two rectus halves.
Longissimus	Middle column of the erector spinae; spans neck through low back.
Longissimus capitis & cervicis	Upper portions of longissimus extending and rotating the head/neck.
Longus capitis	Deep prevertebral neck muscle flexing the head.
Longus colli	Deep prevertebral neck muscle flexing the cervical spine.
Lumbosacral joint (L5–S1)	Transition joint between lumbar spine and sacrum; high-load region in deadlifts.
M
MCP joint	Metacarpophalangeal (knuckle) joint of a finger or thumb.
Midcarpal joint	Joint between the proximal and distal rows of carpal (wrist) bones.
MTP joint	Metatarsophalangeal joint at the base of a toe.
Multifidus	Deep segmental spinal stabilizer running from sacrum upward.
O
Obturator externus	Deep medial-thigh muscle externally rotating the hip.
Obturator internus	Deep external rotator of the hip.
P
Palmaris longus	Small anterior-forearm muscle (absent in ~15% of people); weak wrist flexor.
Patellofemoral joint	Articulation between the patella and the femoral trochlear groove; loaded in squats / leg extensions.
Pectineus	Short hip flexor / adductor at the top of the medial thigh.
Pectoralis major	Large fan-shaped chest muscle with clavicular, sternocostal, and abdominal heads.
Pectoralis minor	Small chest muscle that anteriorly tilts, downwardly rotates, and depresses the scapula; tightness is a common contributor to shoulder impingement.
PIP joint	Proximal interphalangeal joint of a finger or toe.
Piriformis	Deep gluteal external rotator of the hip.
Plantarflexion	Pointing the foot downward (gastrocnemius + soleus); the calf-raise motion.
Plantaris	Small, often vestigial calf muscle with a long thin tendon.
Platysma	Thin superficial sheet of muscle covering the front of the neck.
Popliteus	Small posterior-knee muscle that internally rotates the tibia to "unlock" the knee from its screw-home position at full extension, enabling flexion to begin.
Posterior pelvic tilt	Backward rotation of the pelvis in which the ASIS rises and the tailbone tucks forward and under, flattening the lumbar curve.
Pronation	Forearm rotation turning the palm down/back (pronator teres + quadratus).
Pronator quadratus	Deep distal anterior-forearm muscle pronating the forearm.
Pronator teres	Anterior-forearm muscle pronating the forearm and weakly flexing the elbow.
Protraction (scapula)	Sliding the scapula forward around the rib cage (e.g. push-up plus, serratus punch).
Proximal radioulnar joint	Pivot joint at the elbow allowing the radius to spin for pronation/supination.
Psoas major	Long deep hip flexor running from lumbar spine to lesser trochanter.
Psoas minor	Inconstant slim muscle anterior to psoas major; tenses iliac fascia.
Pubic symphysis	Cartilaginous joint between the two pubic bones in front of the pelvis.
Pyramidalis	Small triangular muscle in front of rectus abdominis; tenses the linea alba.
Q
Quadratus femoris	Deep gluteal muscle externally rotating the hip.
Quadratus lumborum (QL)	Posterior-abdominal muscle producing lateral flexion and hip-hike.
R
Radial deviation	Tilting the wrist toward the thumb (radial) side.
Radiocarpal joint	The wrist joint proper, between the radius and proximal carpal row.
Rectus abdominis	The "six-pack"; flexes the trunk and posteriorly tilts the pelvis.
Rectus capitis anterior / lateralis	Tiny deep prevertebral muscles flexing or side-bending the head at the atlanto-occipital joint.
Rectus femoris	Only quadriceps head crossing the hip; flexes the hip and extends the knee.
Rectus sheath	Aponeurotic envelope wrapping rectus abdominis; landmark on abdominal plates.
Retraction (scapula)	Squeezing the scapulae together toward the spine (e.g. row, face pull).
Rhomboid major & minor	Mid-back muscles that retract and downwardly rotate the scapula.
Rotator cuff (SITS)	Supraspinatus, Infraspinatus, Teres minor, Subscapularis — stabilize the glenohumeral joint.
Rotatores	Tiny deep segmental rotators of the spine.
S
Sacroiliac (SI) joint	Joint between sacrum and ilium that transfers load between spine and pelvis.
Sartorius	Long strap-like anterior-thigh muscle that flexes hip and knee.
Scalenes (anterior, middle, posterior)	Lateral neck muscles that side-bend the neck and assist breathing.
Scapulothoracic joint	Functional joint between scapula and rib cage; supports protraction, retraction, elevation, depression, upward rotation, and downward rotation.
Semimembranosus	Medial hamstring muscle extending hip and flexing knee.
Semispinalis capitis & cervicis	Deep posterior neck muscles extending head and neck.
Semitendinosus	Medial hamstring with a long cord-like distal tendon; extends the hip and flexes the knee, and contributes to tibial internal rotation when the knee is flexed.
Serratus anterior	Side-of-rib-cage muscle protracting and upwardly rotating the scapula; vital for overhead pressing.
Serratus posterior superior & inferior	Thin upper- and lower-back muscles assisting respiration.
Soleus	Deep calf muscle (does not cross the knee); biased by seated calf raises.
Spinalis	Most-medial column of erector spinae running close to the spinous processes.
Splenius capitis & cervicis	Posterior neck muscles producing extension and ipsilateral rotation.
Sternoclavicular (SC) joint	The only true bony link between the upper limb and the axial skeleton.
Sternocleidomastoid (SCM)	Prominent neck muscle: bilaterally flexes the cervical spine (and extends the head on the neck); unilaterally produces contralateral rotation and ipsilateral lateral flexion.
Sternocostal joints	Articulations between sternum and ribs (via costal cartilage).
Sternocostal head (pec)	Middle, breastbone-attached portion of pectoralis major.
Subclavius	Small muscle under the clavicle stabilizing the SC joint.
Subscapularis	Rotator-cuff muscle on the front of the scapula; internally rotates the shoulder.
Subtalar joint	Joint below the talus producing inversion and eversion of the foot.
Superior & inferior gemellus	Small deep gluteal external rotators of the hip.
Supination	Forearm rotation turning the palm up/forward (biceps + supinator).
Supinator	Deep posterior-forearm muscle wrapping the radius to supinate the forearm.
Suprahyoids	Muscles above the hyoid bone; postural support during heavy bracing.
Supraspinatus	Rotator-cuff muscle that co-activates throughout shoulder abduction to compress the humeral head into the glenoid; traditionally cited as initiating the first ~15°.
T
Talocrural joint	True ankle joint (tibia/fibula on talus) producing dorsiflexion and plantarflexion.
Tarsometatarsal joints	Joints between distal tarsal bones and metatarsals (Lisfranc line).
Tensor fasciae latae (TFL)	Small anterolateral hip muscle tensioning the IT band; assists hip flexion and abduction.
Teres major	Posterior shoulder muscle adducting and internally rotating the humerus ("lat's little helper").
Teres minor	Rotator-cuff muscle externally rotating the shoulder.
Thoracolumbar fascia	Diamond-shaped fascia of the low back that transmits force between lats, glutes, and erectors.
Thumb saddle joint	Carpometacarpal joint of the thumb; saddle-shaped and highly mobile.
Tibialis anterior	Main anterior-leg muscle producing dorsiflexion and inversion.
Tibialis posterior	Deep posterior-leg muscle producing inversion and assisting plantarflexion.
Tibiofemoral joint	The knee joint proper, between femur and tibia.
Tibiofibular joints (proximal & distal)	Joints between tibia and fibula at top and bottom of the leg; allow small rotation.
Transverse tarsal joint	Mid-foot joint (Chopart's) between hindfoot and forefoot.
Transversospinalis group	Deep spinal group: Semispinalis, Multifidus, Rotatores — segmental rotation/extension.
Transversus abdominis (TVA)	Deepest abdominal — a "corset" producing intra-abdominal pressure for bracing.
Trapezius	Large kite-shaped back muscle with upper, middle, and lower fibers controlling the scapula.
Triceps brachii	Three-headed back-of-arm muscle; primary elbow extensor.
Triceps brachii — long head	Originates on the infraglenoid tubercle; crosses the shoulder, biased by overhead extensions.
Triceps brachii — lateral head	Outer head on the lateral arm; active across most pressing and pushdown variations, with no grip orientation proven to isolate it over the medial head.
Triceps brachii — medial head	Deep head working at every angle; biased by close-grip and bench-style movements.
U
Ulnar deviation	Tilting the wrist toward the little-finger (ulnar) side.
Upward rotation (scapula)	Glenoid-up spinning of the scapula required for overhead reach (serratus + traps).
V
Valsalva brace	Forceful attempted exhalation against a closed glottis (no air escapes) combined with abdominal bracing to maximize intra-abdominal pressure and trunk stiffness during heavy lifts.
Vastus intermedius	Deep quadriceps head between vastus lateralis and medialis; pure knee extensor.
Vastus lateralis	Outer quadriceps head; pure knee extensor.
Vastus medialis (incl. VMO)	Inner quadriceps head; the VMO portion pulls the patella medially.
Z
Zygapophyseal joints	Anatomical name for the spinal facet joints.

Movement terms — how they apply per body part

The same words (flexion, extension, rotation, abduction, adduction) describe different physical motions at different joints. Use this section to translate the generic term into the specific motion at each region.

Flexion

Neck / cervical spine

Chin-to-chest motion at the cervical facet joints (full neck flexion) and pure head-nodding "yes" at the atlanto-occipital joint.
Driven by sternocleidomastoid, longus colli, longus capitis.

Shoulder (glenohumeral)

Raising the straight arm forward and overhead in the sagittal plane (front raise, overhead press lockout).
Driven by anterior deltoid, clavicular pec, and coracobrachialis. The biceps long head makes a minor contribution.

Elbow (humeroulnar / humeroradial)

Bending the elbow so the hand approaches the shoulder (the "curl" motion).
Driven by biceps brachii, brachialis, brachioradialis.

Wrist (radiocarpal + midcarpal)

Bending the palm toward the inner forearm (wrist curl).
Driven by flexor carpi radialis, flexor carpi ulnaris, palmaris longus, finger flexors.

Trunk / lumbar spine

Curling the rib cage toward the pelvis (crunch, sit-up, cable crunch).
Driven by rectus abdominis with assistance from the obliques.

Hip (acetabulofemoral)

Bringing the thigh up toward the torso (hanging leg/knee raise, bottom of a squat, top of a step-up).
Driven by iliopsoas, rectus femoris, sartorius, TFL, pectineus.

Knee (tibiofemoral)

Bending the knee so the heel approaches the glute (leg curl, Nordic ham curl).
Driven by the hamstrings (biceps femoris, semitendinosus, semimembranosus) plus gracilis, sartorius, and gastrocnemius.

Lateral flexion (spine / neck)

Side-bending the neck or trunk toward the same shoulder/hip.
Driven by scalenes and SCM (neck); QL, obliques, lateral erectors (trunk).

Plantarflexion (ankle)

Plantarflexion is the ankle's "flexion" — pointing the toes downward (calf raise).
Driven by gastrocnemius (knee straight) and soleus (knee bent), with plantaris, tib. posterior, fibularis longus/brevis.

Extension

Neck / cervical spine

Tilting the head backward (looking up); head-only extension occurs at the atlanto-occipital joint.
Driven primarily by splenius capitis/cervicis, semispinalis capitis, and longissimus capitis, with upper trapezius assisting.

Shoulder (glenohumeral)

Driving the straight arm backward past the torso (straight-arm cable pulldown, finishing position of a row, back swing of the arm in a deadlift).
Driven by latissimus dorsi, posterior deltoid, and teres major. The triceps long head crosses the shoulder and makes a minor contribution when the elbow is extended.

Elbow (humeroulnar / humeroradial)

Straightening the elbow (pressdown, lockout of bench/overhead press, skullcrusher finish).
Driven by triceps brachii (all three heads) with anconeus assist.

Wrist (radiocarpal + midcarpal)

Bending the back of the hand toward the outer forearm (reverse wrist curl).
Driven by extensor carpi radialis longus/brevis, extensor carpi ulnaris, finger extensors.

Trunk / lumbar spine

Arching backward from a flexed position (back extension, hyperextension, good morning return).
Driven primarily by erector spinae (iliocostalis, longissimus, spinalis) and multifidus. Glute max contributes indirectly via thoracolumbar fascia tension during loaded movements like deadlifts.

Hip (acetabulofemoral)

Driving the thigh backward behind the torso (hip thrust lockout, deadlift lockout, kickback).
Driven by gluteus maximus, hamstrings, posterior portion of adductor magnus.

Knee (tibiofemoral)

Straightening the knee (leg extension, ascent of a squat).
Driven by the quadriceps (rectus femoris, vastus lateralis/medialis/intermedius). Popliteus unlocks the knee from full extension by internally rotating the tibia to enable flexion; it does not produce extension.

Dorsiflexion (ankle)

Dorsiflexion is the ankle's "extension" — pulling the top of the foot toward the shin (tibialis raise).
Driven by tibialis anterior, extensor digitorum longus, extensor hallucis longus, fibularis tertius.

Abduction

Shoulder (glenohumeral)

Lifting the straight arm out to the side away from the body (lateral raise).
Driven by middle/lateral deltoid, with supraspinatus co-activating throughout the arc to stabilize and assist abduction.

Hip

Lifting the straight leg out to the side away from midline (hip-abduction machine, cable abduction, side plank stabilization).
Driven by gluteus medius and minimus, with assistance from TFL and upper glute max fibers.

Wrist (radial deviation)

"Wrist abduction" = radial deviation: tilting the wrist toward the thumb side.
Driven by flexor + extensor carpi radialis (longus/brevis) and abductor pollicis longus.

Scapulothoracic (protraction)

Sometimes called "scapular abduction" — sliding the shoulder blade forward around the rib cage (push-up plus, serratus punch).
Driven by serratus anterior with pectoralis minor.

Horizontal abduction (shoulder)

Pulling the arm outward in the transverse plane from in-front-of-the-chest to out-to-the-side (rear-delt fly, reverse pec-deck, face pull).
Driven by posterior deltoid, infraspinatus, teres minor, mid/lower trap, rhomboids.

Adduction

Shoulder (glenohumeral)

Pulling the raised arm down toward the side (the pulling-down portion of a lat pulldown or pull-up).
Driven by latissimus dorsi, teres major, sternocostal pec, and triceps long head (especially when the arm begins elevated).

Hip

Pulling the leg back toward the midline from an abducted position (adduction machine, Copenhagen plank).
Driven by adductor longus, brevis, magnus, gracilis, pectineus, obturator externus.

Wrist (ulnar deviation)

"Wrist adduction" = ulnar deviation: tilting the wrist toward the little-finger side.
Driven by flexor + extensor carpi ulnaris together.

Scapulothoracic (retraction)

Sometimes called "scapular adduction" — pulling the shoulder blades together toward the spine (any row, face pull).
Driven by middle trapezius and rhomboids, with lower trap assisting.

Horizontal adduction (shoulder)

Drawing the abducted arm inward across the chest in the transverse plane (bench press, dumbbell fly, cable crossover, pec-deck).
Driven by pectoralis major (both heads), anterior deltoid, coracobrachialis.

Rotation (axial / spine)

Neck

Atlanto-axial joint provides ~50% of cervical rotation; remaining rotation is shared across C2–C7 facet joints.
Ipsilateral rotators: splenius capitis/cervicis, longissimus capitis. Contralateral rotators: SCM, upper trap, semispinalis.

Trunk

Twisting the rib cage relative to the pelvis (Russian twist, Pallof press resists this; rotational med-ball throws use it).
Ipsilateral: internal oblique. Contralateral: external oblique, semispinalis, multifidus, rotatores.

Rotation (limbs)

Shoulder — internal rotation

Spinning the humerus so the palm/hand turns inward toward the belly (cable internal rotation).
Driven by subscapularis, pectoralis major, latissimus dorsi, teres major, anterior deltoid.

Shoulder — external rotation

Spinning the humerus so the palm/hand turns outward (cuff "L-fly", band pull-apart in external rotation).
Driven by infraspinatus, teres minor, posterior deltoid.

Hip — internal rotation

Spinning the femur so the knee turns inward.
Driven by gluteus medius/minimus (anterior fibers), TFL, adductors at certain angles.

Hip — external rotation

Spinning the femur so the knee turns outward (key for squat depth and stability).
Driven by gluteus maximus and the deep six (piriformis, gemelli, obturator internus/externus, quadratus femoris).

Forearm — pronation

Rotating the forearm at the proximal + distal radioulnar joints so the palm faces down/back.
Driven by pronator teres and pronator quadratus.

Forearm — supination

Rotating the forearm so the palm faces up/forward (the finishing twist of a barbell curl).
Driven by biceps brachii (powerful when elbow is flexed) and supinator.

Knee — rotation

Small internal/external rotation only available when the knee is flexed; popliteus unlocks the screw-home position at full extension by internally rotating the tibia in open-chain movement or externally rotating the femur in closed-chain movement, enabling flexion to begin.

Scapulothoracic-only movements

Protraction

Scapula slides forward around the rib cage (serratus punch). Driven by serratus anterior + pec minor.

Retraction

Scapula slides toward the spine (row, face pull). Driven by middle trapezius + rhomboids.

Elevation

Scapula shrugs upward. Driven by upper trapezius and levator scapulae.

Depression

Scapula slides downward (dip lockout, straight-arm pulldown). Driven by lower trapezius, lats, pec minor.

Upward rotation

Glenoid swings up (required for overhead pressing). Driven by serratus anterior + upper/lower trap force-couple.

Downward rotation

Glenoid swings down (returning the arm from overhead). Driven by rhomboids, levator scapulae, pec minor.

Foot / ankle special terms

Plantarflexion

Ankle "flexion" — pointing toes down (calf raise). Gastroc + soleus.

Dorsiflexion

Ankle "extension" — toes pulled up toward shin (tibialis raise). Tibialis anterior + toe extensors.

Inversion (subtalar)

Sole rolls inward. Driven by tibialis posterior and tibialis anterior.

Eversion (subtalar)

Sole rolls outward. Driven by fibularis (peroneus) longus + brevis + tertius.

Pelvic tilt & hip-hike

Anterior pelvic tilt

Top of pelvis rocks forward (ASIS tips down and tailbone rises, so the low back arches). Produced by hip flexors (especially iliopsoas and rectus femoris) and lumbar erector spinae contraction.

Posterior pelvic tilt

Top of pelvis rocks backward (ASIS rises while the tailbone tucks forward and under), flattening the lumbar curve. Rectus abdominis and glute max produce it; key for ab-wheel and hollow-body.

Hip hike

One side of pelvis lifted upward. Driven by quadratus lumborum on the lifting side.

Sources

Definitions in this glossary are distilled from the same references used in anatomy.html. Where a term has a single canonical definition (muscle origin, joint type) it follows the standard anatomy texts below. Movement definitions and prime-mover lists follow standard kinesiology conventions.

Primary anatomy references

OpenStax — Anatomy & Physiology (CC-BY textbook, source of the 1105–1124 plate series): openstax.org/details/books/anatomy-and-physiology
TeachMeAnatomy — origin / insertion / innervation / action per region: teachmeanatomy.info
Kenhub — Free Library: kenhub.com/en/library/anatomy
GetBodySmart — animated labeled muscle / joint diagrams: getbodysmart.com
Innerbody — Muscular system: innerbody.com/anatomy/muscular
ExRx Muscle Directory — muscle pages cross-linked to lifts: exrx.net/Lists/Muscle
Z-Anatomy — open-source 3D atlas: z-anatomy.com
Gray's Anatomy (1918, public domain): bartleby.com/lit-hub/anatomy-of-the-human-body/
Wikimedia Commons / Wikipedia — labeled muscle articles linked from individual muscle pages: commons.wikimedia.org/wiki/Category:Muscles_of_the_human_body

Kinesiology references (movement & prime movers)

Neumann, D. A. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation, 3rd ed., Elsevier, 2017. (Joint actions, prime / synergist / antagonist roles.)
Kapandji, A. I. The Physiology of the Joints, vols. 1–3 (Upper Limb / Lower Limb / Spine, Pelvic Girdle & Head), Handspring Publishing, 2019 editions. (Joint-by-joint illustrated movement atlas.)
Bogduk, N. Clinical and Radiological Anatomy of the Lumbar Spine, 5th ed., Elsevier, 2012. (Spinal joints, facet mechanics, multifidus / erector spinae.)
Schuenke, M., Schulte, E., Schumacher, U. Thieme Atlas of Anatomy: General Anatomy and Musculoskeletal System, 3rd ed., Thieme, 2020. (Cross-check for compartment muscles, deep stabilizers, and pelvic-floor anatomy.)
Standring, S. (ed.) Gray's Anatomy: The Anatomical Basis of Clinical Practice, 42nd ed., Elsevier, 2020. (Definitive modern reference for all anatomical names and joint classifications used here.)

Lift / exercise names follow common gym usage as catalogued by ExRx.net. Per-region annotated diagrams are linked directly inside anatomy.html.