Muscles Used in Activities & Sports
101 activities with primary and secondary muscles mapped, plus recommended training exercises. Click any activity to see the complete muscle breakdown.
Gym & Training
25Barbell Row
middle back, lats, biceps
Battle Ropes
shoulders, forearms, abdominals
Bench Press
chest, triceps, shoulders
Burpees
quadriceps, chest, shoulders, glutes
CrossFit
quadriceps, glutes, shoulders, abdominals
Deadlift
hamstrings, glutes, lower back, quadriceps
Dips
chest, triceps, shoulders
Elliptical Training
quadriceps, glutes, hamstrings
Farmer's Carry
forearms, traps, abdominals
Hip Thrust
glutes, hamstrings
Jumping Rope
calves, quadriceps, forearms
Kettlebell Swings
glutes, hamstrings, lower back
Lunges
quadriceps, glutes, hamstrings
Olympic Weightlifting
quadriceps, glutes, traps, shoulders
Overhead Press
shoulders, triceps
Pilates
abdominals, lower back, glutes
Planking
abdominals, lower back, shoulders
Pole Dancing / Pole Fitness
lats, shoulders, forearms, abdominals
Powerlifting
quadriceps, glutes, chest, hamstrings
Pull-Ups
lats, biceps, middle back
Push-Ups
chest, triceps, shoulders
Rowing Machine
lats, quadriceps, glutes, middle back
Sled Push
quadriceps, glutes, calves, chest
Squat
quadriceps, glutes, hamstrings
Yoga
abdominals, quadriceps, glutes, shoulders
Sports
18Archery
middle back, shoulders, forearms
Arm Wrestling
forearms, biceps, shoulders, chest
Badminton
quadriceps, shoulders, calves, forearms
Batting (Baseball)
forearms, abdominals, glutes
Dancing
quadriceps, calves, glutes, abdominals
Fencing
quadriceps, calves, shoulders, forearms
Golf
abdominals, glutes, forearms, shoulders
Gymnastics
shoulders, abdominals, triceps, lats
Jumping
quadriceps, glutes, calves
Kicking
quadriceps, glutes, abdominals
Pitching (Baseball)
shoulders, lats, abdominals, chest
Racquetball / Squash
quadriceps, calves, shoulders, forearms
Sprinting
glutes, hamstrings, quadriceps, calves
Table Tennis
forearms, calves, shoulders
Tennis
shoulders, forearms, quadriceps, calves
Throwing
shoulders, chest, triceps, abdominals
Trampoline / Rebounding
calves, quadriceps, glutes
Wheelchair Sports / Racing
shoulders, triceps, chest, lats
Team Sports
12American Football
quadriceps, glutes, shoulders, chest
Baseball
forearms, shoulders, abdominals, quadriceps
Basketball
quadriceps, calves, glutes, shoulders
Beach / Sand Volleyball
quadriceps, calves, shoulders, glutes
Cricket
shoulders, forearms, abdominals, quadriceps
Dribbling (Basketball)
forearms, shoulders, quadriceps
Field Hockey
quadriceps, lower back, forearms, hamstrings
Handball
shoulders, quadriceps, abdominals, glutes
Lacrosse
shoulders, quadriceps, forearms, abdominals
Rugby
quadriceps, glutes, shoulders, neck
Soccer
quadriceps, hamstrings, calves, glutes
Volleyball
quadriceps, calves, shoulders, triceps
Martial Arts
9Boxing
shoulders, chest, triceps, abdominals
Heavy Bag Training
shoulders, chest, forearms, abdominals
Jiu-Jitsu
forearms, glutes, hamstrings, abdominals
Judo
forearms, glutes, lats, abdominals
Kickboxing
quadriceps, glutes, shoulders, abdominals
MMA (Mixed Martial Arts)
shoulders, glutes, abdominals, quadriceps, forearms
Punching
shoulders, chest, triceps, abdominals
Taekwondo
quadriceps, glutes, calves, abdominals
Wrestling
neck, forearms, glutes, hamstrings, shoulders
Water Sports
9Canoeing
lats, shoulders, abdominals
Diving (Platform/Springboard)
quadriceps, abdominals, calves, glutes
Kayaking
lats, shoulders, abdominals, biceps
Paddleboarding (SUP)
shoulders, abdominals, lats, quadriceps
Rowing (Boat)
quadriceps, lats, glutes, middle back
Scuba Diving
quadriceps, hamstrings, calves
Surfing
shoulders, lats, abdominals, quadriceps
Swimming
lats, shoulders, chest, quadriceps
Water Polo
shoulders, lats, quadriceps, abdominals
Outdoor Activities
16Bouldering
forearms, lats, biceps, abdominals
Cross-Country Skiing
quadriceps, glutes, lats, triceps
Cycling
quadriceps, glutes, hamstrings
Hiking
quadriceps, glutes, calves, hamstrings
Horseback Riding
adductors, glutes, abdominals
Ice Skating
glutes, quadriceps, adductors, abductors
Marathon Running
quadriceps, calves, glutes, hamstrings
Mountain Biking
quadriceps, glutes, forearms, shoulders
Nordic Walking
quadriceps, glutes, triceps, shoulders
Rock Climbing
forearms, lats, biceps, shoulders
Running
quadriceps, hamstrings, calves, glutes
Skateboarding
quadriceps, calves, glutes
Skiing (Downhill)
quadriceps, glutes, hamstrings
Snowboarding
quadriceps, calves, glutes, abdominals
Snowshoeing
quadriceps, glutes, calves
Trail Running
quadriceps, calves, glutes, hamstrings
Daily Activities
12Carrying Groceries
forearms, traps, quadriceps
Carrying Loads Upstairs
quadriceps, glutes, calves, forearms
Gardening
lower back, quadriceps, forearms
Lifting Children
lower back, quadriceps, biceps, glutes
Moving / Lifting Heavy Objects
lower back, quadriceps, forearms, glutes
Playing Guitar
forearms
Shoveling Snow
lower back, shoulders, quadriceps, abdominals
Sitting (Desk Work)
lower back, neck
Stair Climbing
quadriceps, glutes, calves
Typing / Computer Work
forearms, neck, traps
Vacuuming / Mopping
shoulders, abdominals, forearms
Walking
quadriceps, hamstrings, calves