Muscle/

Muscle Group

Location

Functional Role

Exercises that engage

these muscles

Gluteus maximus

Buttocks

Climbing stairs, walking,

standing up

Squat, leg press

Deltoid

Top of
Shoulder

Overhead lifting

Bench press, rowing

Latissimus Dorsi

Back (like a
triangle)

Control movement of the

arm

Lat pull downs, standing shoulder

extension

Trapezius
Pectoralis Major

Upper and mid

back
Front of upper
chest

Moves head sideways,

lifts shoulders
Push up from lying
down, Push open a door

Rectus Abdominis

Stomach

Sitting up, postural

alignment

Abdominal crunches, downward

chop

Adductors

Inside of thigh

Draw legs back together

Adductor squeeze, lunges

Obliques

Side of body

Rotation and side

flexion of the body

Russian twist, side plank

Biceps Brachii

Front of upper
arm

Lifting, pulling

Bicep curls, curl to press

Thigh front

Climbing stairs, walking,

standing up

Squats, box jumps

Soleus

Back of lower
leg

Push off for walking,

standing on tiptoes

Heel raises

Gastrocnemius

Back of lower
leg

Push off for walking,

standing on tiptoes

Heel raises

Tibialis anterior

Front of lower
leg

Dorsiflexion
(Raise toes to sky)

Calf stretch, lowering heels (on a

step)

Triceps brachii

Back of upper
arm

Pushing

Chest press, push ups

Erector spinae

Low back

Postural alignment

Dead lifts, prone superman

Serratus anterior

Front outer
chest (ribs)

Moving scapula around

ribs

Push ups, oblique punches

Wrist Flexors

Lower arm

Flex wrist

Barbell wrist curls, dumbbell wrist

curls

Thigh back

Walking

Squats, leg curls, hip extension

Upright rows
Push ups

Quadraceps femoris
-

Rectus femoris
Vastus intermedius
Vastus lateralis
Vastus medialis

Hamstrings
-

Semitendinosus
Biceps femoris
Semimembranosus