Exercises for Sartorius Muscle Injury

Updated March 21, 2017

The sartorius muscle is one of the largest muscles in the body. Running from the hip to the middle of the thigh, it is often difficult to locate and strength train. This muscle is often injured during intensive bicycle riding or swimming. Before returning to your normal sports or exercise routine, it is important that you get your sartorius muscle working by building it up again.


Get on the floor on both of your knees, sitting up tall rather than on your heels. Take one foot and place it flat on the floor in front of you, so that your weight is distributed evenly between one foot and one knee. While keeping your body relaxed and facing forward, slowly transfer all of your weight to your foot, until you feel a slight stretch, and then back again. Do this five times on each knee, increasing that number as you are able.

Leg Raises

Lie down flat on a yoga mat or carpet. Lift your knees toward your chest, keeping your knees together and then place them back on the floor. Do this five times. Raise your knees toward your chest with a slight twist. Start by pulling your knees to your right elbow while your torso remains flat on the floor and then releasing your legs flat on the ground. Do this five times and then switch to the other side, lifting your knees toward your left elbow.

Leg Lifts

Lie down on your right side on a yoga mat or the carpet. Support your body by placing your elbow bent on the floor and supporting your upper body. Slowly, raise your left leg in the air and hold for a count of five. Release it to the starting position. Do this five times in a row before switching to the other side. Repeat the exercise five times on the other side, increasing that number as you are able.

Bike Riding and Swimming

Bike riding and swimming are both excellent ways to target your sartorius muscles. Try riding a stationary or regular bike on a low speed for about 10 minutes per day, increasing as you are able. You can also try purchasing or borrowing a kickboard and using it to swim laps by kicking your legs to propel yourself forward. Try doing this every day for 10 to 15 minutes per day.

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About the Author

Writing since 2008, Fiona Miller has taught English in Eastern Europe and also teaches kids in New York schools about the Holocaust. Her work can be found on, ConnectED and various other Web sites. Miller holds a B.A. in French from Chapman University and an M.A. in educational theater from New York University.