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  4. 🖼 Internal and External Torque Muscle Map
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  3. 🖼 Internal and External Torque Muscle Map

🖼 Internal and External Torque Muscle Map


If the act is IT (Concentric) and the loading is ET (Eccentric)

Push: ET > IT

Internal Torque: Anterior Chain

  • Pec Major
  • Deltoid (Front)
  • Bicep (Short Head)
  • External and Internal Obliques
  • Transverse Abdominus

Internal Torque: Posterior Chain

  • Teres Major
  • Trapezius (Mid)
  • Tricep (Long and Medial Head)
  • Forearm (Flexors)
  • Infraspinatus
  • Spinal Erectors


If the Act is ET (Concentric) and loading is IT (Eccentric)

Pull: IT > ET

External Torque: Anterior Chain

  • Pectoral Major (Clavicular Head)
  • Tricep (Lateral Head)
  • Forearm (Extensors-Brachioradialis)
  • Deltoid (Medial and Posterior)
  • Rectus Abdominus

External Torque: Posterior Chain

  • Latissimus Dorsi
  • Rhomboids
  • Trapezius (High)
  • Trapezius (Low)
  • Deltoid (Rear)
  • Bicep (Long Head)


If the Act is ET (Concentric) o Loading is IT (Eccentric)

Squat: IT > ET

External Torque: Anterior Chain

  • Quadriceps (Vastus Lateralis)
  • Rectus Abdominis

External Torque: Posterior Chain

  • Gluteus Medius
  • TFL (Tensor Fasciae Latae)
  • IT Band (Illiotibial Band)
  • Hamstring (Outside Head-Bicep Femoris)
  • Calf (Lateral Head-Lateral Gastrocnemius)


If the Act is IT (Concentric) o Loading is IT (Eccentric)

Hinge: IT > IT

Internal Torque: Anterior Chain

  • Quadriceps (VMO – Vastus Medialis)
  • Quadriceps (Recurs Femoris)
  • Sartorius
  • Obliques (Internal and external)
  • Transverse Obliques
  • Lower Abdominals

Internal Torques: Posterior Chain

  • Gluteus Maximus
  • Hamstring (Inside Head – Semitendinosus)
  • Hamstring (Inside Head – Semimembranosus)
  • Calf (Medial Head-Medial Gastrocnemius)
  • Spinal Erectors

Author: Tyler Rieter

Graphics: Christian Rehné

Updated on July 22, 2021

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