Exercises for the Sartorius

Sartorius: 80+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the sartorius does

The sartorius is the longest muscle in the body. It runs in a diagonal band from the front of the hip, across the thigh, to the inside of the knee. It helps lift the thigh, turn it outwards and bend the knee: the combined movement of sitting cross-legged.

How to train it

It works in hip-flexion exercises such as marches and standing hip flexion, and in mobility work that opens the hips. Keep the movements controlled; it is a thin muscle that adds to bigger ones rather than lifting heavy loads alone.

Five to start with

  1. 1
    BeginnerBanded Hip Flexor March

    Marching against a band works the hip flexors, the sartorius among them.

  2. 2
    BeginnerBand Standing Hip Flexion

    Lifting the knee against a band, one leg at a time.

  3. 3
    BeginnerWalking Hip Opener

    Lifting the knee and circling it out as you walk, moving the hip the way the sartorius does.

  4. 4
    BeginnerLow Lunge

    A long lunge stretch for the front of the hip, where the sartorius begins.

  5. 5
    BeginnerKneeling Hip-Flexor Stretch

    Kneeling on one knee to stretch the hip flexors of the back leg.

All 80+ exercises that work the sartorius