Expertrain's list of exercises to strengthen your Sartorius muscle 

The Sartorius muscle is the longest muscle in the human body that runs down the length of your thigh. The following list of exercises will challenge your Sartorius muscle and result in large amount of strength increase through your thigh. 

Home Exercises that will strengthen your Sartorius

Step Ups to work your Sartorius

  • Choose a stable box or step which reaches knee level
  • Stand in front of the box with your feet shoulder width apart
  • Step onto the box with your right foot only. Your right knee should be bent at a 45 degree angle
  • Push yourself up on your right foot, with your left foot stretched behind you
  • Keep your back straight throughout
  • Return to the starting position and switch legs
  • Repeat exercise the desired number of times, switching legs after each completed movement

Narrow Leg Squats to strengthen your Sartorius

  • Stand with your feet together
  • Stretch out your arms for balance if needed
  • Slowly lower your buttocks towards the floor
  • Squat as low as you possibly can without touching the ground
  • Hold the position for a moment, keeping your back straight throughout
  • Slowly rise up again into the starting position
  • Repeat exercise the desired number of times
  • If you are struggling to maintain your balance, move your feet out by a couple of inches

Narrow Leg Squats (Side View) to exercise your Sartorius

  • Stand with your feet together
  • Stretch out your arms for balance if needed
  • Slowly lower your buttocks towards the floor
  • Squat as low as you possibly can without touching the ground
  • Hold the position for a moment, keeping your back straight throughout
  • Slowly rise up again into the starting position
  • Repeat exercise the desired number of times
  • If you are struggling to maintain your balance, move your feet out by a couple of inches

Intermediate Exercises that will give your Sartorius muscle a challenging workout 

How to do weighted step ups with a barbell to exercise your Sartorius muscle

  • Adopt a stance directly facing the raised platform area you are using
  • With your hands grasping the sides of the bar, rest the barbell comfortably on the back of your shoulders
  • A higher step tends to focus on working your hamstrings, a lower one your quadriceps
  • Place your first foot onto the raised platform
  • Stand up by extending the hip and knee of your raised leg, bringing both feet onto the platform area
  • Step down by leading with the leg you placed second onto the raised area - slightly bend your leg to help reduce any shock from landing on the floor
  • Return to your starting position with both feet on the floor
  • Repeat to complete your set, but use alternate legs to lead during these repetitions

How to do narrow legged leg press to train your Sartorius muscle

  • Sit down and make yourself comfortable on the machine
  • Place your legs on the platform
  • Adopt a position with your toes pointed out and narrower than your shoulder width
  • Aim to have your feet around a maximum of three inches apart
  • Keep your head in an upright position
  • Maintain contact between your back and the rest pad as you exercise
  • Carefully lower the safety bars which hold the weighted platform in position
  • Gradually press the platform upwards until your legs are fully extended
  • Take care not to lock your knees
  • Aim for a 90 degree angle through torso and legs as an ideal starting position
  • Inhale as you gently lower the platform until your lower and upper legs create a 90 degree angle
  • Use mainly your heels and quadriceps to return to your starting point, exhaling as you do so
  • Repeat the process – always remembering to lock the equipment safety pins back in position on completion of the exercise

Advanced Exercises that will combinie to make a very challenging workout for your Sartorius

How to do weighted narrow squats with dumbbells to strengthen Sartorius

  • Stand with your legs less than shoulder width apart, with your toes slightly pointed out
  • Maintain a straight back and keep your head pointing upwards
  • Bend your knees until the angle between your calves and upper leg becomes slightly more acute than 90 degrees (inhale as you perform this section of the movement)
  • Begin to raise the dumbbells whilst pushing towards the floor with your heel (exhale as you perform this section of the movement)
  • Straighten your legs as you return to the starting position

How to do weighted narrow squats with a barbell to exercise your Sartorius muscle

  • Choose a barbell with an appropriate weight
  • Stand with your feet just less than shoulder width apart
  • Lift the barbell onto your shoulders, behind your head
  • Slowly lower your buttocks towards the ground, keeping your back straight
  • Bend your knees to a 90 degree angle, but do not let your knees move in front of your toes
  • Slowly raise your buttocks again until you are back in the starting position
  • Repeat exercise