What Are the Least Exercised Muscles in the Body?

Least Exercised Muscles

By Brian Abelson

While exercising has many benefits, most people focus on a few muscles when training, specifically the triceps, biceps, abdominals, and hamstrings. These muscles get the most attention in gyms, and home workout routines, while others remain less prominent.

While focusing on visible areas of the body is good, fitness trainers emphasize the importance of exercising all muscle groups evenly. Below are some of the most neglected muscle groups in the body during exercises.

1. The Lower Posterior Chain Muscles

The lower posterior chain muscles include the glutes, lower back muscles, calves, and hamstrings. Many people often complain of neck and back pain due to problems in these muscles,  especially those who spend hours seated in front of their computers or in poor posture. Strengthening your upper back muscles and ignoring the bottom half will misalign your body structure.

You should engage in various exercises to strengthen your lower posterior chain muscles. Common exercises for these groups of muscles include the hand-release push-ups, plie wall squats, and the lower-half supermans.

2. Serratus Anterior

The Serratus anterior muscles are another group of neglected muscles that wrap around the rib cage. They are also referred to as the boxer’s muscles because they facilitate hand extension beyond the reach of the average arm length. Any time you try to reach an object slightly far away, you will feel your shoulder moving. Besides supporting these movements, strong Serratus anterior muscles help maintain a good posture.

Fortunately, you can do many exercises to achieve chiseled and stable Serratus anterior muscles. Simple exercises, such as push-ups, wall slides, scapular push-ups, high bear crawl, AB rollout, and dumbbell pullover, among many others, can improve the strength of your Serratus anterior muscles. Visit for more ideas.

3. Obliques

Most people ignore the obliques when doing their ab workouts. However, the obliques are important muscles for anyone involved in sports, such as rugby, tennis, or boxing, which require good strength on impact or twisting movements.

The oblique muscles help stabilize your spine and help prevent lower back pain. You should take advantage of isometric exercises to improve the obliques. Avoid exercises that require excessive spine rotation, as they can injure the spine.

4. Erector Spinae Muscles

Most people train their upper back and trap muscles but neglect the muscles that keep them upright. The erector spinae muscles are a group of tendons and muscles that extend through the upper, mid, and lower back to support body posture. Weak erector spinae muscles may lead to poor posture, sports injuries, and back pain.

Like other commonly ignored muscles mentioned above, strengthening the erector spinae muscles requires simple exercises. You can use the extension machine or a fitness ball. However, you will need special exercising guidelines to avoid injuring other muscle groups.


You can prevent frequent injuries, muscle pains, painful runs, and an unbalanced body by paying attention to the muscle groups mentioned above. Fortunately, there are many exercise moves that can improve these and other muscle groups.

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Health Magazine: What Are the Least Exercised Muscles in the Body?
What Are the Least Exercised Muscles in the Body?
While focusing on visible portions of the body is beneficial, fitness professionals emphasize the need to evenly train all muscle groups.
Health Magazine
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