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Major Muscle Groups: Major Muscle Group Location Functional Role Exercise To Strengthen Sample Stretch Notes

The major muscle groups of the body include the abdominal, biceps, deltoids, erector spinae, gastrocnemius and soleus, gluteus, hamstrings, latissimus dorsi and rhomboids, obliques, pectoralis, quadriceps, trapezius, and triceps muscles. Each muscle group has a primary functional role like lifting, pulling, or pushing and can be strengthened through targeted exercises like crunches, pushups, and squats. Stretches are also recommended for some muscle groups to improve flexibility and range of motion.

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347 views

Major Muscle Groups: Major Muscle Group Location Functional Role Exercise To Strengthen Sample Stretch Notes

The major muscle groups of the body include the abdominal, biceps, deltoids, erector spinae, gastrocnemius and soleus, gluteus, hamstrings, latissimus dorsi and rhomboids, obliques, pectoralis, quadriceps, trapezius, and triceps muscles. Each muscle group has a primary functional role like lifting, pulling, or pushing and can be strengthened through targeted exercises like crunches, pushups, and squats. Stretches are also recommended for some muscle groups to improve flexibility and range of motion.

Uploaded by

Muhamad Ridzuan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Major Muscle Groups

Major Muscle
Group

Abdominal

Biceps

Deltoids

Erector Spinae

Location

Stomach

Front of upper
arm

Top of shoulder

Low back

Functional
Role
Sitting up,
postural
alignment

Exercise to
Strengthen

Sample Stretch

You typically don't stretch your


abs. For most people, the abs
Crunches, leg
are not strong enough, so you
raises, twisting
need to work on strengthening
crunches
them rather than stretching
them
Sit on floor. Place hands
behind you with fingers
pointing away from your body.
Walk your hips away from your
hands.

Lifting, pulling

Bicep Curls

Overhead
lifting

"Scratch your Back" - Put both


Push ups,
hands over your head. Bend
bench press,
one elbow and place hand on
side & rear arm back. With other hand, push
raises
elbow to stretch triceps,
deltoids, lats

Postural
alignment

back
extensions

Notes
The rectus abdominus is
the muscle that is visible.
The transversus
abdominus muscle, which
stabilizes your back is
underneath.
Anytime you move your
hand toward your
shoulder, you are using
your biceps.
The deltoids are
composed of three parts,
anterior, posterior &
medial. Anytime you "flap"
your arms, your deltoids
are working.

The erector spinae is


sometimes called the "low
"Cat Stretch" - Kneel on all
fours, round back like a cat. Sit back" muscle, although it
runs up your entire back.
on chair with feet shoulder
distance apart. Bend over and
place shoulders between your

knees

Gastrocnemius Back of lower


& Soleus
leg

Gluteus

Hamstrings

Buttocks

Thigh - back

Latissimus Dorsi
& Rhomboids Back - Lats are
the large
triangular
muscle in the
midback.

Push off for


walking,
standing on
tiptoes

Standing calf
raises, seated
calf raises

Climbing
Squat, leg
stairs, walking,
press
standing up

Walking

Squats,
lunges, leg
extensions, leg
curls

Lunges with a straight back leg The gastrocnemius give


for gastrocnemius.
your legs a rounded
shape. The soleus is
underneath the
Lunges with bent knees for
gastrocnemius.
soleus.
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.

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.

Postural
Developed lats give your
alignment,
Lats - pull ups, "Scratch your Back" - Put both back a "V" shape, making
pulling open a chin ups, lat
your waist appear smaller.
hands over your head. Bend
door
pull downs
one elbow and place hand on
back. With other hand,
Rhomboids chinups & bent To stretch rhomboids, "hug
Rhomboids are
arm rows
yourself" Cross your hands in
between the
front of you, place both hands

shoulder blades

Obliques

Pectoralis

Quadriceps

Trapezius

Triceps

on your shoulder blades.

Side of body

Rotation and
side flexion of
body

Twisting
crunches,
rotary torso

Lie on your back with your


arms extended out ("T" shape) Strong internal and
Bend both knees. Rotate your external oblique muscles
hips and put your bent legs on ward off back pain.
the floor on your side.

Front of upper
chest

Push up from
lying position,
push open a
door

push-up, pullup, bench


press

While standing, hold both arms The pectoralis muscles


out at shoulder height, palms pull the shoulder and arm
forward. Pull arms back.
forward.

Thigh - front

Climbing
Squats,
stairs, walking, lunges, leg
standing up
presses

While lying on side, grasp


ankle, push hips forward

The quads are made up of


four muscles.
Your upper trapezius
connects your head to
your shoulders. When you
feel "knots in your neck",
it's your trapezius.

Large muscle in
Moves head
upper and midsideways,
back.

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.

Back of upper
arm

Push ups,
tricep
extensions,
dips

"Scratch your Back" - Put both


hands over your head. Bend
Anytime you extend your
one elbow and place hand on
lower arm, you are using
back. With other hand, push
your triceps.
elbow to stretch triceps,
deltoids, lats

Pushing

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