Muscle Anatomy Reference

Function

Flexes neck to chest; rotates head to opposite side.

Exercises

• Neck curls
• Head stands (stabilizer)
• Wrestler bridges

Injuries

• Torticollis (wry neck)
• Strain from sudden turning
• Tension headaches

Pro Tip

"Often tight in people who look down at phones all day. Stretching this muscle can relieve tension headaches."

Function

Elevates, retracts, and depresses scapula.

Exercises

• Shrugs
• Face pulls
• Farmer's carries

Injuries

• Upper trap strain
• Tension knots (trigger points)
• Scapular winging

Pro Tip

"The upper traps often get overactive. Focus on lower and mid traps for better posture."

Function

Abducts arm; anterior flexes, posterior extends.

Exercises

• Overhead press
• Lateral raises
• Rear delt flys

Injuries

• Impingement syndrome
• Rotator cuff tears
• Bursitis

Pro Tip

"Three heads (front, side, rear). Most people overtrain front delts with bench press and neglect rear delts."

Function

Flexes, adducts, and medially rotates humerus.

Exercises

• Bench press
• Push-ups
• Chest flys
• Dips

Injuries

• Pec tear (often during heavy bench)
• Strain from overstretching
• Costochondritis

Pro Tip

"Clavicular head (upper chest) needs incline movements to develop fully. Stretches are crucial to prevent rounded shoulders."

Function

Stabilizes scapula; draws it anterior and inferior.

Exercises

• Push-up plus
• Serratus punches

Injuries

• Thoracic outlet syndrome
• Shoulder impingement

Pro Tip

"Tight pec minor pulls shoulders forward. Release this with lacrosse ball massage."

Function

Protracts scapula; holds it against thoracic wall.

Exercises

• Scapular push-ups
• Overhead reaches
• Punching movements

Injuries

• Scapular winging
• Weakness leads to shoulder instability

Pro Tip

"The 'boxer's muscle'. Essential for overhead stability and pushing power."

Function

Flexes elbow; supinates forearm.

Exercises

• Barbell curls
• Chin-ups
• Hammer curls

Injuries

• Bicep tendonitis
• Long head rupture (Popeye deformity)

Pro Tip

"Supination (twisting palm up) activates the bicep more than neutral grip."

Function

Flexes elbow (pure flexor).

Exercises

• Hammer curls
• Reverse curls
• Zottman curls

Injuries

• Overuse strain
• Tendonitis

Pro Tip

"Sits underneath the bicep. Developing it pushes the bicep up, making the arm look bigger."

Function

Flexes forearm at elbow (neutral grip).

Exercises

• Hammer curls
• Reverse curls
• Rope climbs

Injuries

• Tennis elbow
• Strain from heavy gripping

Pro Tip

"Often neglected. Strong brachioradialis helps with grip strength and prevents elbow pain."

Function

Flexes lumbar spine (six-pack muscle).

Exercises

• Crunches
• Leg raises
• Cable crunches

Injuries

• Strain from sudden flexion
• Separation (Diastasis recti)

Pro Tip

"You cannot spot-reduce fat here. It's one long muscle sheet; 'upper' and 'lower' abs are the same muscle."

Function

Rotates trunk; lateral flexion.

Exercises

• Russian twists
• Side planks
• Woodchoppers

Injuries

• Oblique strain (common in golf/tennis)
• Tears from twisting under load

Pro Tip

"Crucial for rotational power in sports. Balance left and right sides."

Function

Flexes hip (hip flexor).

Exercises

• Hanging leg raises
• High knees
• Dragon flags

Injuries

• Hip flexor strain
• Snapping hip syndrome
• Lower back pain (if tight)

Pro Tip

"Tight hip flexors are the #1 cause of lower back pain in sedentary people. Stretch them daily."

Function

Abducts and medially rotates thigh; stabilizes knee.

Exercises

• Clamshells
• Side leg raises
• Copenhagen planks

Injuries

• IT Band syndrome
• Trochanteric bursitis
• Knee pain

Pro Tip

"Often overactive in runners. Foam rolling the TFL can be painful but effective."

Function

Extends knee; flexes hip (part of quads).

Exercises

• Squats
• Leg extensions
• Front squats

Injuries

• Quad strain
• Tendonitis at hip or knee

Pro Tip

"The only quad muscle that crosses the hip. Tightness here can limit squat depth."

Function

Extends knee.

Exercises

• Squats (wide stance)
• Lunges
• Leg press

Injuries

• Strain
• Trigger points referring pain to knee

Pro Tip

"The largest quad muscle. Give your quads that 'teardrop' shape near the knee."

Function

Extends knee; stabilizes patella.

Exercises

• Squats (deep)
• Step-ups
• Bulgarian split squats

Injuries

• VMO weakness leads to runner's knee
• Patellar tracking issues

Pro Tip

"Crucial for knee health. Weak VMO is the primary cause of knee pain in lifters."

Function

Flexes, abducts, and laterally rotates thigh.

Exercises

• Cross-legged sits
• High kicks
• Martial arts drills

Injuries

• Strain from kicking motions
• Pes anserine bursitis

Pro Tip

"The longest muscle in the body. Known as the 'tailor's muscle' because of the sitting position it creates."

Function

Adducts thigh.

Exercises

• Copenhagen planks
• Side lunges
• Hip adduction machine

Injuries

• Groin strain
• Osteitis pubis
• Sports hernia

Pro Tip

"Often injured in soccer and hockey. Strengthening adductors prevents groin pulls."

Function

Dorsiflexes ankle (lifts toes up).

Exercises

• Tibialis raises
• Heel walks
• Banded dorsiflexion

Injuries

• Shin splints
• Ankle weakness
• Foot drop

Pro Tip

"Neglected by most lifters. Strengthening this prevents shin splints and improves ankle mobility."

Function

Everts foot (turns sole out).

Exercises

• Banded eversion
• Single-leg balance
• Calf raises (toes pointed out)

Injuries

• Ankle sprains (weakness increases risk)
• Tendonitis

Pro Tip

"Critical for ankle stability. Often injured when rolling the ankle."