Muscle Major Group
Engage all major muscle groups with this full-body exercise! Build strength and improve coordination.
The Muscle Major Group is a compound exercise that mainly works the core, back, chest, biceps, calves / shins, shoulders, forearms, quads, traps, triceps, glutes & hips and hip adductors (inner thighs), with help from the lower back, hamstrings and hip abductors (outer thighs). You'll need: dumbbells and exercise bench.
Required Equipment
Muscle Major Group Muscles Worked
Primary
More
Inner Forearm (wrist flexors); Side Shoulder (lateral deltoid); Quads (quadriceps femoris); Abdominals (rectus abdominis); Biceps (biceps brachii); Lats (latissimus dorsi); Obliques; Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers); Triceps (triceps brachii); Glutes (gluteus maximus); Chest (pectoralis major, sternal head); Upper Calf (gastrocnemius); Hip Adductors; Lower Calf (soleus); Deep Core (transverse abdominis); Boxer Muscle (serratus anterior); Side Biceps (brachialis); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Shoulder Abductor (supraspinatus)
Secondary
Spinal Erectors (erector spinae); Hamstrings; Mid Traps (trapezius, middle fibers); Hip Tensor (tensor fasciae latae); Front Shoulder (anterior deltoid); Top Forearm (wrist extensors); Forearm Flexor (brachioradialis)
Muscle Major Group Variations and Alternatives
How to do the Muscle Major Group
Major Muscle Groups Exercise Instructions
Starting Position:
Stand upright on a flat, stable surface.
Keep your feet shoulder-width apart for balance.
Relax your arms at your sides and engage your core.
Movement Instructions:
1. Upper Body - Shoulders, Chest, Arms:
Raise both arms above your head, reaching towards the ceiling.
Hold for a moment, then lower your arms back to your sides.
2. Core:
Stand tall and tighten your abdominal muscles as if you're bracing for a light punch.
Hold this engagement while completing the movement.
Lower Body - Legs and Glutes:
Shift your weight slightly to one leg and raise the other knee towards your chest.
Return your foot to the ground and repeat on the other side.
Continue alternating legs for a set number of repetitions (e.g., 10-15 per leg).
Complete Cycle:
After completing the leg raises, repeat the upper body movements again.
Focus on controlled movements and maintaining good posture throughout.
Breathing:
Inhale deeply as you lift your arms and engage your core.
Exhale as you lower your arms or shift your weight between legs.
Tips for Success:
Keep your movements slow and controlled to maintain balance and engage your muscles effectively.
If needed, use a wall or a sturdy object for support while performing leg raises.
Always listen to your body and rest if you feel fatigued.
Cool Down:
After finishing the exercise, take a moment to stretch your arms, legs, and core gently to help with recovery.
Muscle Major Group FAQs
What muscles does the Muscle Major Group work?
The Muscle Major Group mainly works the core, back, chest, biceps, calves / shins, shoulders, forearms, quads, traps, triceps, glutes & hips and hip adductors (inner thighs), with help from the lower back, hamstrings and hip abductors (outer thighs). The main muscles are the wrist flexors, lateral deltoid, quadriceps femoris, rectus abdominis, biceps brachii, latissimus dorsi, obliques, pectoralis major, trapezius, triceps brachii, gluteus maximus, gastrocnemius, hip adductors, soleus, transverse abdominis, serratus anterior, brachialis, rhomboids and supraspinatus.
What equipment do you need for the Muscle Major Group?
Dumbbells and exercise bench.
Is the Muscle Major Group a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Muscle Major Group go on?
It belongs on push day in a push/pull/legs routine.
What are some Muscle Major Group variations and alternatives?
Similar exercises include the Carry the Boat.
Training calculators
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