Forgotten muscles: exercises for forgotten muscle groups

Even the best athletes neglect some muscles, not on purpose, but simply because you forget you have them. Fortunately, there are exercises you can do to activate even those neglected muscles.

Why is that so important? Those who regularly train their entire musculature not only become stronger, but also ensure better protection of their joints. Thanks to fitness expert Holly Perkins, there’s an exercise that activates lesser-used muscles.

1. Train abdominal transverse with kettlebells

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Philipp Rathmer / Fit For Fun

This exercise works a transverse abdominal muscle responsible for contracting the abdomen and lowering the ribs. How to train it:

  • Start by standing with your feet slightly wider than shoulder-width apart and holding a three to four kilogram kettlebell in your right hand.
  • Raise the hand holding the kettlebell toward your shoulder, then straighten your right arm so the kettlebell is above your head.
  • Now stretch your left arm in the direction of your left foot until your upper body is almost parallel to the floor.
  • The kettlebell should still be stretched out and in line with your right shoulder. Hold this position for two seconds and return to the starting position.
  • Repeat 15 times, then switch sides.

2. Train delts with kettlebell halo

This exercise activates the deltoids, the triangular skeletal muscles that sit above the shoulder joints and work the elevation of the upper arm. It also trains the subscapular muscles, which cover the inside of the shoulder blade and allow arm movements. Again, you need a kettlebell.

  • Initially, stand tall with your feet shoulder-width apart and hold the dumbbell in front of your face with both hands.
  • The elbows should be slightly bent.
  • Now move the dumbbell in a clockwise circle above your head as if you were drawing a halo.
  • Go back to the starting position.
  • Repeat the exercise five times before going counterclockwise.

3. Train your thigh muscle with a resting lateral jump

This is where the vastus medialis muscle comes into play. This is the inner thigh muscle that helps straighten the knee joint.

  • The starting position is a slight squat: feet shoulder-width apart, knees slightly bent, arms stretched to the left.
  • Now push off with your left leg and jump to the right as fast as an arrow so that you land on your right leg. Hold this position for two seconds without touching your left leg.
  • Then jump to the left just as quickly, landing on your left leg, keeping your right leg in the air, and again standing still for two seconds. Repeat ten times.

4. Work the latissimus dorsi with an extended arm plank

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Dirk Schmidt/Fit for Fun

The forgotten muscle that gets rid of your fat with this exercise? The latissimus dorsi muscle, also known as the latissimus dorsi. It is necessary for healthy breathing.

  • To start, get into a plank position with your forearms on the floor and your elbows directly under your shoulders.
  • However, you must keep your feet together.
  • Now brace your torso and raise your left arm until it’s straight, pointed forward and parallel to the ground.
  • Your hips should not move.
  • Hold this position for five seconds and only then return to the starting position. Repeat the exercise with the other arm.
  • Each arm should be raised five times.


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