Did you know you have over 600 muscles in your body? They do everything from pumping blood throughout your body to helping you carry your heavy purse or bag. You control some of your muscles, while others — like your heart — do their jobs without you thinking about them at all.
This blog is designed to help you and your family to learn about the important muscle groups that get our bodies moving! The following major muscles will be explained with an anatomy chart, fun facts, and suggested exercises you can incorporate into your fitness program.
• Abdominals
• Obliques
• Quadriceps
• Hamstrings
• Gluteal
• Biceps
• Triceps
• Pectorals
• Trapezius
• Latissimus Dorsi
• Deltoids
I’ve also provided a quiz to test your knowledge when you complete the blog.
Let’s get started!
MUSCLE FACTS
There are about 600 muscles in the human body and each of them has a job!
The brain, nerves, and skeletal muscles work together to make your body function and move. Together, they are known as the neuromuscular system.
We keep our muscles healthy with exercise, nutrition, hydration, and sleep.
Skeletal muscles work with your bones to create movement. These are called "Voluntary muscles" since we can move them consciously and intentionally.
Smooth muscles work behind the scenes in places like your digestive tract and arteries.
These are called "involuntary muscles" since they work subconsciously, which means we don't need to think about using them.
It takes at least ten muscles to smile.
Cardiac muscles are located in the wall of your heart. The heart contracts and relaxes without our conscious awareness.
Muscles make up about 40% of your total body weight.
Abdominals
ALSO KNOWN AS “ABS,” the abdominals are two parallel muscles that run from your Ribcage to your pelvis.
Part of your core muscles –
a strong column that links the upper and lower body together.
THIS MUSCLE’S MAIN PURPOSE is to help compress your torso and bend your backbone.
ALL MOVEMENTS ARE POWERED
BY YOUR CORE!
The abdominals and back work together to SIT, STAND, TWIST, KICK, RUN AND THROW.
LET'S GET MOVING
Mountain Climbers
Come into a forearm plank position and place feet on gliders. Keeping core engaged and palms pressing firmly into the floor, slide feet back so shoulders shift behind elbows. Slide feet back to starting position, or with shoulders a little past wrist. Continue sliding back and forth.
Sit-ups
Lie on your back with your knees bent and arms folded across your chest. Sit up until your elbows touch your knees, then lay back down.
Repeat 5-25 times.
EASIER: extend your arms and sit up until your fingertips touch knees
V-Up
Start laying on the floor, legs extended straight on the floor and arms overhead. Using core, bring hands to toes, then lower back to start without touching feet down.
Repeat 5-10 times.
Obliques
THE OBLIQUES are two abdominal muscles along the sides of your trunk:
THE EXTERNAL OBLIQUES
INTERNAL OBLIQUES
IN EVERYDAY LIFE, STRONG OBLIQUES SUPPORT your lower back and improve your Posture.
IN SPORTS, STRONG OBLIQUES HELP YOU HIT A GOLF BALL, TENNIS BALL OR BASEBALL with more power.
YOUR OBLIQUES HELP YOU BEND from side to side and twist your torso.
LET'S GET MOVING
Side Plank
Start in the High Plank position, with your legs extended, feet together, hands flat on the floor beneath your shoulders. Shift all your weight onto your right hand and twist your body to raise your left hand high into the air above your head. The majority of the weight should be resting on your right leg, too. Hold the position for 10-20 seconds. Return to Plank position, then repeat the transition to the other side—all the weight resting on your left hand and leg, with your right arm extended into the air.
Hold for 10-20 seconds, then rest and repeat.
EASIER: Keep one knee down
HARDER: Lift your top leg up off the ground
Supine Bicycle
Lie flat on your back with your hands behind your head and knees up. Using your core, bring your right elbow to your left knee, pedaling your knees back and forth in a bicycle motion. Repeat on the opposite side.
Do 3 sets of 10 reps.
EASIER: Keep both feet flat on the ground
HARDER: Do 15-20 reps
Hanging Oblique Raise
Hang from a Pull-Up bar, using an overhand grip. Keep your movements tightly controlled as you bring your knees up to your chest, swiveling at the top of the motion to twist toward your left side. Lower your legs, careful not to swing, then bring them up again with a twist to the right side.
Repeat 10-15 times per side.
Quadriceps
ALSO KNOWN AS “QUADS” the quadriceps are a group of FOUR MUSCLES at the front of your thigh, from your knees to your hips.
ONE OF THE largest and strongest muscles in your entire body.
THE MAIN PURPOSE of your quads is to STRAIGHTEN THE KNEE.
STRONG QUADS WILL HELP YOU RUN FASTER AND JUMP HIGHER.
EXERCISING YOUR QUADS WILL HELP PREVENT KNEE INJURIES.
LET'S GET MOVING
Squats
Lace your fingers behind your head. Slowly squat down, moving your body into a sitting position. Drop until your thighs are parallel to the floor, knees over ankles, then stand back up.
Do 3 sets of 10.
EASIER: Only squat halfway
HARDER: Hold a dumbbell in front of your chest.
Walking Lunges
Put your hands on your hips and step forward with your left foot, knee over ankle. Slowly lower your right knee and touch it gently on the ground. Stand back up and step forward with your left foot, touching your right knee to the ground. Keep walking forward and repeat.
Do 3 sets of 10 steps.
Bulgarian Split Squat
Stand about two feet in front of a bench that is knee-height and level. Feet should be hip-width apart, chest and eyes pointing straight ahead, and shoulders back. Place the right foot in the forward position and put your left foot on the bench behind you with the ball of your foot in contact with the bench. Keep your back straight and lower the left knee towards the floor. Stop before it touches the floor. Your right knee will form a 90-degree angle, so your thigh is parallel to the floor. Pause for a few seconds before pressing the right foot into the floor while pushing the top of the left foot into the toe box. Return to the starting position.
Do 12 to 15 reps on each leg.
Hamstrings
THE HAMSTRINGS ARE A group of three muscles that RUN ALONG THE BACK OF YOUR THIGH from your hip to just below your knee.
THESE MUSCLES HELP YOU EXTEND YOUR LEG STRAIGHT behind you and bend your knee.
STRONG HAMSTRINGS ARE ESSENTIAL in every sport that requires SPEED AND POWER.
THEY HELP SPRINTERS accelerate out of the starting block.
THEY HELP FOOTBALL PLAYERS make cuts and jukes.
THEY HELP BASKETBALL PLAYERS jump high to block shots or dunk the ball. THEY HELP SWIMMERS have a powerful kick in the freestyle stroke.
LET'S GET MOVING
Wall Sit
Sit down against a wall in a squat position.
Hold for 3 sets of 20 seconds.
EASIER: Place hands on knees for extra support
HARDER: Hold for 30 seconds
Single leg Bridges
Lie flat on your back with your knees bent. Slowly bring right leg up until it’s straight, then raise your hips up.
Hold for 5 seconds then
slowly come back down. Repeat for
5 sets of 5 on each leg.
EASIER: Keep your raised knee bent
HARDER: Keep your raised knee straight. Hold for 10 seconds.
Dumbbell Romanian Deadlift
Stand up tall with one dumbbell in each hand, palms facing you. Engage your abs, and hinge your hips back as you slowly lower the dumbbells toward the middle of your shins. Stand back up, then squeeze your glutes at the top.
Gluteal
A GROUP OF THREE MUSCLES
also known as your GLUTES,” OR “BUTTOCKS.”
THE GLUTES ARE THE LARGEST AND MOST POWERFUL muscle group in your body
STRONG GLUTES help you to CLIMB STAIRS, pick objects off the floor,
and stand up from a chair.
THEIR BIGGEST JOB
is keeping us upright and pushing OUR BODIES FORWARD
YOUR GLUTES ARE USED IN
almost every sporting motion, including RUNNING, CUTTING, JUMPING,
THROWING AND STRIKING.
EXERCISING YOUR GLUTES
helps reduce BACK AND KNEE PAIN.
LET'S GET MOVING
Reverse Plank
Lie flat on your back, then press up to balance on your hands and heels.
Hold for 3 sets of 10 seconds.
EASIER: Balance on your elbows and heels
HARDER: Lift one leg off the ground and hold
Donkey Kicks
Start on your hands and knees.
Keeping your knee bent, slowly
raise one foot up in the air, hold for
a second, then bring it back down.
Do 3 sets of 5 kicks on each leg.
EASIER: Do 3 sets of 3 kicks
HARDER: Add an ankle weight to each foot
Fire Hydrant
Start on your hands and knees — your knees should be touching and your hands should be shoulder-width apart and directly below the shoulders. For added resistance strap on ankle weights, tie a resistance band above knees, or do both. Keep your back straight and look directly towards the floor at all times. Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips. Slowly lower it back to the starting position and repeat on the other side.
CALVES
A PAIR OF MUSCLES ON THE BACK OF EACH LOWER LEG, running from below the knee to the ankle.
STRONG CALF MUSCLES HELP YOU GENERATE POWER while sprinting, cutting, and vertical jumping.
TOGETHER, YOUR CALF MUSCLES supports you when you stand and helps you MOVE YOUR FOOT AND LOWER LEG.
BASKETBALL & VOLLEYBALL PLAYERS need strong calves to excel in their sports.
CALVES PUSH YOU FORWARD when you walk or run, AND HELPS YOU JUMP, ROTATE YOUR ANKLE AND FLEX YOUR FOOT.
LET'S GET MOVING
HIGH KNEE RUN
Run in place while pumping your arms back and forth and bringing your knees up to hip level.
Do 3 sets of 20 seconds.
EASIER: Do 3 sets of 10 seconds
HARDER: Do 3 sets of 30 seconds
TIP TOE WALK
Raise your heels up off the ground as high as you can. Walk around using your tip toes only. Do not allow your heels to touch the ground.
Do 3 sets of 20 seconds.
EASIER: Do 3 sets of 10 seconds
HARDER: Hop on the tip toes of one foot only
Standing Barbell Calf Raise
Stand tall and support a barbell on your upper back, with your toes facing forward. Raise both heels and contract your calves on each leg. Gradually return to the starting position and repeat
Reps: 10-15 reps per set Sets: 3-5
TRICEPS
THE TRICEPS ARE LARGE MUSCLES ON THE BACK OF THE UPPER ARM that run from the shoulder to the elbow.
THE MAIN FUNCTION OF THE TRICEPS IS THE EXTENSION OF THE ELBOW JOINT (straightening your arm).
THIS MUSCLE GETS ITS NAME BECAUSE IT IS A THREE-HEADED MUSCLE -"Tri" meaning three.
STRONG TRICEPS HELP YOU SHOOT A BASKETBALL, SPIKE A VOLLEYBALL, AND SERVE A TENNIS BALL.
THE TRICEPS MUSCLE MAKES UP TWO-THIRDS of the muscles in your arm.
LET'S GET MOVING
TRICEP PUSH-UP
Go into a push-up position with your hands directly under your shoulders.
Do 3 sets of 5 pushups, keeping your elbows tight to your ribs on the way up and down.
EASIER: Allow knees to rest on the ground
HARDER: Bring your hands together on the floor and make a diamond with your thumbs and index fingers
CHAIR DIPS
Hold the edge of a chair or bench and squat down in front of it. Slowly bend at your elbows until they reach a 90º angle, and then return to start position.
Do 5 sets of 5.
EASIER: Only dip down halfway
HARDER: Straighten your legs
TRICEP STRETCH
Raise your right arm overhead and bend it back behind your neck. Reach back with your left arm and grab your right elbow with your left hand.
Hold for 3 sets of 10 seconds on each arm.
BICEPS
THE BICEPS ARE MUSCLES ON THE FRONT PART OF THE UPPER ARM which run from the shoulder to the elbow.
ITS MAIN PURPOSE IS TO BEND THE FOREARM toward the upper arm when lifting and pulling.
STRONG BICEPS HELP YOU THROW A BALL, SWING A RACKET, OR HIT A PUCK WITH A HOCKEY STICK.
THIS MUSCLE GETS ITS NAME BECAUSE IT IS A TWO-HEADED MUSCLE - "Bi" meaning two.
LET'S GET MOVING
SHADOW BOXING
Make sure you have plenty of space around you and can do this safely. Stand with your feet apart and turn your shoulders toward your front foot. Practice making jabs, crosses and uppercuts. Dance around and avoid your imaginary opponent.
Do 3 sets of 30 seconds.
FARMER'S CARRY
Pick up a heavy object like a
bookbag, chair, or bucket filled
with books. Carefully walk 10 steps,
then turn around and walk back.
Repeat for 3 sets.
EASIER: Hold the object in place for 10 seconds without walking
HARDER: Hold one object in each hand
Y ARM CIRCLES
Bring your arms up in to a “Y” position above your head. Slowly start making small circles, then get bigger and faster. Go for 20 seconds, then change direction and go the opposite way.
PECTORALS
ALSO KNOWN AS "PECS, "this group of muscles extends across the UPPER PART OF THE CHEST.
IN CONTACT SPORTS, STRONG CHEST MUSCLES ARE ESSENTIAL for pushing, blocking and jockeying for position against opponents.
YOUR PECS ARE MOSTLY USED TO MOVE AND ROTATE YOUR ARMS.
ALL SWIMMING STROKES REQUIRE GREAT MUSCULAR ENDURANCE in the chest.
IN EVERYDAY LIFE, you use your pecs TO PUSH OPEN DOORS, wash your hair or push yourself up from a sitting position.
LET'S GET MOVING
BURPEES
Drop down into a squat, then kick your feet behind you into pushup position. Jump your feet back up and jump into the air.
Do 3 sets of 5 reps.
EASIER: Step the feet back one at a time instead of jumping them back.
HARDER: Add a pushup after you drop into pushup position.
JUMPING JACKS
Stand with your feet together and hands at your sides. Jump, while bringing your hands up over your head and spreading your feet apart. Jump back to the starting position and repeat.
Do 3 sets of 15.
EASIER: Step one foot out to the side instead of jumping
HARDER: Hold a ball above your head and press it up on every jump
CHEST STRETCH
From a standing position, reach
both arms behind you and lace
your fingers together. Straighten
your arms and gently lift your
hands until you feel a stretch.
Do 3 sets of 15 seconds.
TRAPEZIUS
ALSO KNOWN AS "TRAPS," the trapezius muscle runs from THE BASE OF YOUR NECK,
ACROSS YOUR SHOULDERS and to the middle of your back.
STRONG TRAPS HELP FOOTBALL PLAYERS, RUGBY PLAYERS, WRESTLERS AND HOCKEY PLAYERS play with strength and power.
YOUR TRAPS HELP YOU SHRUG YOUR SHOULDERS, move your neck, raise your arms,
support your spine and have good posture.
THIS MUSCLE GETS ITS NAME because it resembles a TRAPEZOID.
IN EVERYDAY LIFE, we use the traps to SWEEP THE FLOOR AND TIE OUR SHOES.
LET'S GET MOVING
TRAP STRETCH
From a standing position, lace your
fingers with palms facing down.
Slowly extend your arms out at
shoulder height. Lower your head,
arch your upper back, and push
your hands away from your body.
Hold for 3 sets of 15 seconds
PLANK ARM REACH
Get into a plank position balanced on your elbows and feet. Slowly bring your left arm up and extend it in front of you. Hold for a second, then return to plank position.
Do 3 sets of 5 reps on each side.
EASIER: Allow your knees to rest on the ground
HARDER: Lift one leg off the ground
NECK ROLLS
Stand comfortably with arms loose at your sides. Gently roll your head to the right. Hold for 3 breaths, then roll back to the other side.
Do 5 reps on each side.
LATISSIMUS DORSI
ALSO KNOWN AS THE "LATS," the latissimus dorsi is a large muscle LOCATED IN THE LOWER BACK.
THE LATS ALSO HELP YOU BREATHE by expanding and contracting your rib cage.
THE LATS HELP YOU MOVE YOUR ARMS up and down and side to side.
STRONG LATS ARE ESSENTIAL FOR DOING PULL-UPS, ROCK CLIMBING OR SWIMMING .
LET'S GET MOVING
CHILD'S POSE
Kneel on the floor with your feet
together. Sit back on your heels
and spread your knees hip width
apart. Slowly bring your head down
and reach your arms in front of you.
Take 10 deep breaths and relax
SUPERMANS
Life flat on your stomach with your arms and legs straight. Slowly lift your arms and legs off the ground and hold for 3 seconds.
Repeat for 3 sets of 5 lifts.
EASIER: Lift only your arms or only your legs
UPWARD SALUTE
Begin in a standing position. Inhale, while slowly raising your arms up over your head and touching your palms together. Exhale, then slowly bring your arms back down to your sides.
Repeat for 10 breaths.
EASIER: Do this 3 times
HARDER: Do this 7 times
DELTOIDS
THE DELTOIDS ALSO PROTECT & STABILIZE your shoulder joint.
THE DELTOIDS ARE SHOULDER MUSCLES which help move your arms in different directions, including:
ABDUCTION:
raising your arm out to the side of your body
FLEXION:
moving your arm forward
EXTENSION: moving your arm backward
THE NAME DELTOID DERIVES FROM THE GREEK LETTER DELTA, which has the same triangular shape as the muscle.
LET'S GET MOVING
JUMP ROPE
Swing the rope over your head each time you jump.
Do 3 sets of 20 seconds.
EASIER: Jump with no rope
HARDER: Double jump – swing the rope twice on every jump
DELTOID STRETCH
From a standing position, reach your left arm across your body and use your right wrist to hold it against your chest. Gently pull your left arm into your chest, as far as possible.
Do 3 sets of 10 seconds on each side.
WARRIOR POSE
From a standing position, bring
your right foot back and your left
foot forward. Slowly lean into your
right foot while bending that knee.
Spread both arms out to the side.
Hold for 5 deep breaths. Repeat 3 times on each side.
EASIER: have a friend help you balance
MAJOR MUSCLES MUSCLE QUIZ
1. This triangle-shaped muscle gets its name from
the Greek letter Delta:
DELCEPS
DELTOID
DELTOIDIUS
DELTISSIMUS DORSI
2. This muscle pushes you forward when you walk
or run, and helps you jump, rotate your ankle
and flex your foot:
ACHILLES
HAMSTRINGS
QUADS
CALVES
3. Which of these exercises is best for strengthening your hamstrings?
BICEP CURLS
SIDE BENDS
WALL SIT
UPWARD SALUTE
4. This muscle helps you pull yourself up
when you rock climb:
QUADRICEPS
LATISSIMUS DORSI
PECTORALS
GLUTES
5. Which of the following activities mostly
uses your trapezius?
DUNK A BASKETBALL
SHRUG YOUR SHOULDERS
SMILE
KICK A SOCCER BALL
6. This is a two-headed muscle:
BICEP TRICEPS LATS TRAPEZIUS
7. These muscles help rotate the trunk:
TRICEPS
TRAPS
OBLIQUES
QUADS
8. The 4 sections in this muscle help to straighten your knees:
QUADS
BICEPS
LATISSIMUS DORSI
DELTOIDS
9. This muscle helps compress your torso
and bend your backbone:
GLUTEUS MAXIMUS
ABDOMINALS
BICEPS
TIBIA
10. Swimming requires great muscular
endurance in this muscle group:
FEMORAL
PECTORALS
CALVES
LUNGS
11. The term “glutes” is short for:
GLUTEALS
GLUTEN-FREE
GLUTOIDS
GLUTONOMUS MUSCLE
12. The triceps muscle helps with extension
of the elbow joint, which means:
STRAIGHTENING YOUR ARM BENDING YOUR ARM ROTATING YOUR FOREARM
I hope you learned something new about your body! The more you are able to make the mind/muscle connection, the better you'll know your body and the better you'll notice and get results!!
Share your answers with me! Let me know how you did. Or, check in with me to see how you did. Either way, I would love to hear from you!
Yours in health & fitness,
Coach Wade
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