Muscle explorer
Click a region on the body map to filter, or search by name or action. Every muscle lists origin, insertion, what it actually does, and the exercises that train it.
Body map
Hover a muscle to see its name. Click to filter the list.
Hover a muscle to see its name.
Pectoralis major
(pecs)
Chest
Shoulder horizontal adduction / Shoulder flexion (clavicular head) / Shoulder internal rotation
Erector spinae
(spinal erectors)
Back
Spinal extension / Lateral flexion / Resisting spinal flexion under load
Trapezius
(traps)
Back
Scapular elevation (upper fibres) / Scapular retraction (middle fibres) / Scapular depression (lower fibres)
Deltoid
(delts)
Shoulders
Shoulder abduction (lateral fibres) / Shoulder flexion (anterior fibres) / Shoulder extension (posterior fibres)
Supraspinatus
(rotator cuff)
Shoulders
Initiates shoulder abduction (first 15 degrees) / Stabilises the humeral head
External oblique
(obliques)
Core
Trunk rotation to the opposite side / Lateral flexion / Trunk flexion
Transversus abdominis
(TVA)
Core
Compresses the abdomen / Increases intra-abdominal pressure / Spinal stabilisation
Gluteus maximus
(glutes)
Hips and glutes
Hip extension / Hip external rotation / Assists in trunk extension
Gluteus medius
(side glute)
Hips and glutes
Hip abduction / Pelvic stabilisation in single-leg stance / Internal rotation (anterior fibres)
Iliopsoas
(hip flexors)
Hips and glutes
Hip flexion / Assists lateral rotation / Lumbar stabilisation
Biceps femoris
(hamstring)
Legs
Knee flexion / Hip extension (long head) / External rotation of the flexed knee
Semitendinosus
(inner hamstring)
Legs
Knee flexion / Hip extension / Internal rotation of the flexed knee