Major muscles involved in Running:
(a) Knee Extensors,.A.K.A. Leg Extensors. Commonly know-as the quadriceps: The include rectus femoris, vastus medialis, vatus laterails, and vastus intermedius. These muscles provide for leg extension at the knee.
(b) Thigh/hip extensor muscles: The include gluteus maximus muscle and hamstrings. Most people associate the hamstrings strictly with flexing the leg behind the thigh, however, the hamstrings are also very powerful thigh/hip extensors. The hamstrings involved in thigh/hip extension are: semimembranosus, semitendinosus and the long head of the biceps femoris. The short head of the biceps femoris does not act to extend the hip/thigh.
(c) Ankle flexors, A.KA. Foot flexors, commonly known as the calf muscles: These include the gastrocnemius soleus, and plantanis muscles. These provide plantar flexion of the foot. Above said muscles get the most attention in many training programs, (Quadriceps, Thigh/hip extensors. calf muscles). Most of one's training primarily involves various exercises designed to increase the muscular strength with these muscle group that make us the push phase.
Exercise for lower extremites:
(a) Leg press -----> Quadriceps hip extensors (include hamstrings and gluteus maximus)
(b) Squats ----> Quads and Thigh/Hip extensors
(c) Leg extensions ------> Quadriceps muscles
(d) Leg curls ----> Hamstrings
(e) Lunges -----> Quads, Hamstrings
(f) Toe raises -----> Calf muscles.
