Fitness Center
Make the connection between location of muscles, names of muscles, how to strengthen the muscles, and how to stretch them. Use this chart to help!
Major Muscle Groups
Major Muscle GroupLocationFunctional RoleExercise to StrengthenSample StretchNotesAbdominal
Stomach
Sitting up, postural alignment
Crunches, leg raises, twisting crunches
You typically don't stretch your abs. For most people, the abs are not strong enough, so you need to work on strengthening them rather than stretching them
The rectus abdominus is the muscle that is visible. The transversus abdominus muscle, which stabilizes your back is underneath.
Biceps
Front of upper arm
Lifting, pulling
Bicep Curls
Sit on floor. Place hands behind you with fingers pointing away from your body. Walk your hips away from your hands.
Anytime you move your hand toward your shoulder, you are using your biceps.
Deltoids
Top of shoulder
Overhead lifting
Push ups, bench press, side & rear arm raises
"Scratch your Back" - Put both hands over your head. Bend one elbow and place hand on back. With other hand, push elbow to stretch triceps, deltoids, lats
The deltoids are composed of three parts, anterior, posterior & medial. Anytime you "flap" your arms, your deltoids are working.
Gastrocnemius & Soleus
Back of lower leg
Push off for walking, standing on tiptoes
Standing calf raises, seated calf raises
Lunges with a straight back leg for gastrocnemius.
Lunges with bent knees for soleus.
The gastrocnemius give your legs a rounded shape. The soleus is underneath the gastrocnemius.
Gluteus
Buttocks
Climbing stairs, walking, standing up
Squat, leg press
Sit on chair, cross other leg over thigh of bent leg, lean forwards.
Made up of several muscles. The largest muscle in the body is the gluteus maximus.
Hamstrings
Thigh - back
Walking
Squats, lunges, leg extensions, leg curls
While standing, place heel of leg to be stretched on a chair. Keep your leg as straight as possible, your hips square and your back flat. Bend at the waist toward your leg.
The hamstrings are made up of three muscles. Don't squat below 90 degrees, otherwise you could damage your knees.
Latissimus Dorsi & Rhomboids
Back - Lats are the large triangular muscle in the midback.
Rhomboids are between the shoulder blades
Postural alignment, pulling open a door
Lats - pull ups, chin ups, lat pull downs
Rhomboids - chinups & bent arm rows
"Scratch your Back" - Put both hands over your head. Bend one elbow and place hand on back. With other hand,
To stretch rhomboids, "hug yourself" Cross your hands in front of you, place both hands on your shoulder blades.
Developed lats give your back a "V" shape, making your waist appear smaller.
Obliques
Side of body
Rotation and side flexion of body
Twisting crunches, rotary torso
Lie on your back with your arms extended out ("T" shape) Bend both knees. Rotate your hips and put your bent legs on the floor on your side.
Strong internal and external oblique muscles ward off back pain.
Pectoralis
Front of upper chest
Push up from lying position, push open a door
push-up, pull-up, bench press
While standing, hold both arms out at shoulder height, palms forward. Pull arms back.
The pectoralis muscles pull the shoulder and arm forward.
Quadriceps
Thigh - front
Climbing stairs, walking, standing up
Squats, lunges, leg presses
While lying on side, grasp ankle, push hips forward
The quads are made up of four muscles.
Trapezius
Large muscle in upper and mid-back.
Moves head sideways,
upright rows, shoulder shrugs
Upper trap stretch. Sit in a chair, put your left hand behind you. Tilt your head so your right ear moves toward your right shoulder. Repeat on the other side.
Your upper trapezius connects your head to your shoulders. When you feel "knots in your neck", it's your trapezius.
Triceps
Back of upper arm
Pushing
Push ups, tricep extensions, dips
"Scratch your Back" - Put both hands over your head. Bend one elbow and place hand on back. With other hand, push elbow to stretch triceps, deltoids, lats
Anytime you extend your lower arm, you are using your triceps.