The 5 Largest Muscles in the Body (with Best Exercises For Each)

The human body consists of about 600 muscles. These are divided into three main categories — skeletal, smooth, and cardiac. However, the average fitness enthusiast has no clue about human anatomy, which keeps them from making the most of their training regimen. 

Cardiac and smooth muscles protect your internal organs. Cardiac muscles protect your heart and keep it pumping; smooth muscles comprise the walls of your intestines, uterus, and blood vessels. On the other hand, skeletal muscles are attached to the bones and contract to make your limbs and body parts move. 

Learning about your body composition and the largest muscles in your body can help streamline your training and recovery. Since the skeletal muscles constitute 40 percent of your body weight, you should deploy relatively more workouts, sets, and intensity while training larger muscle groups than training small muscle groups. [1]

Meaning, you shouldn’t train your biceps and triceps twice a week and hit them with 20 sets in every workout session if you limit your leg workouts to 15 sets a week. With that said, you might have to restructure your training strategy if you have muscle and strength imbalances. 

Benefits of Training the Largest Muscles in the Body

Given below are the advantages of focusing on the largest muscles:

1. Improves Aesthetics 

The largest muscles in the body are vital for your body composition. Training for hypertrophy can help improve your aesthetics by improving your symmetry, balance, and muscle definition. 

2. Boosts Functionality and Improves Postures

Training the largest muscles can improve mobility, flexibility, and overall functionality. Furthermore, it can promote a good body posture by boosting balance.

3. Reduces Risk of Injury

Many muscle injuries are a result of an imbalance between large and small muscle groups. Ensure your bigger muscle groups are not lagging to reduce the risk of injury in and out of the gym. 

4. Help Build Foundation

Robust large muscle groups ensure a solid foundation. Plus, they support the smaller muscle groups and can promote stability. 

5. Develops Power

Think of the largest muscles as your body’s powerhouse. You need your engine room to work at full steam for optimal physical performance. They can also help boost your stamina and endurance. 

5 Largest Muscles in the Body

We’ll be using the average muscle size as the key metric to determine the largest muscles in the body. Improve your strength, flexibility, mobility, and muscle mass by focusing on the five muscle groups mentioned below. You’ll also learn about their functions and where they are located.  

1. Gluteus Maximus

The gluteus maximus is the largest and strongest muscle in the human body. There is a reason why it has ‘max’ in its name. Hip external rotation and hip extension are the primary functions of the gluteus maximus. 

The gluteus maximus along with the gluteus medius and gluteus minimus make up the gluteal muscles.

The gluteus maximus helps promote good posture and mobility, maintain balance, walk, run, climb stairs, and even generate explosive power in compound exercises that involve the lower body.

Best Gluteus Maximus Exercises

Add the following gluteus maximus exercises to your training arsenal to build bigger and stronger glutes and reduce the chances of lower back pain and injury:

1. Hip Thrust

The hip thrust is one of the most effective glute training exercises. It can help build gluteal strength and size and improve your overall functionality. 

Steps:

1. Start in a supine position with your back on a bench.
2. Roll a barbell up to your hip crease.
3. Drive both feet into the floor and squeeze your glutes while lifting your hips toward the ceiling.
4. Your body from head to knees should be in a straight line at the top. Pause and contract your glutes in this position.
5. Lower your hips back to the starting position. 
6. Repeat for the desired number of repetitions.

Pro Tip: Your goal should be to contract your glutes as hard as possible at the top. If you are a beginner, start with the glute bridge until you are comfortable with the movement. 

Check out our complete hip thrust guide!

2. Back Squat 

The back squat is a staple in most leg training routines. It is a full-body movement that can help build strength, muscle mass, and endurance. 

Steps:

1. Place a barbell at just-below shoulder height in a squat rack. 
2. Stand with both your feet placed squarely under the bar. 
3. Position the bar so that your neck is under the center of the bar and it is resting on the muscles on the top of your back.
4. Grip the bar with a wide grip for stability.
5. Unrack the bar by straightening your knees.
6. Take a small step back and stabilize yourself by assuming a shoulder-wide stance.
7. Slowly lower your body towards the floor by pushing your hips back and down while maintaining an upright torso. 
8. Squat down until your thighs are parallel to the floor. 
9. Return to the starting position by pushing through your heels.
10. Repeat for recommended reps.

Pro Tip: For maximal gluteus maximus recruitment, go as deep as possible at the bottom. Use advanced variations like pause squats for better muscle fiber recruitment. 

Check out our complete back squat guide!

3. Lunge

The lunge is an underutilized exercise in a glute training routine. We recommend performing walking lunges for optimal glute engagement. 

Steps:

1. Grab a dumbbell in each hand with a neutral (palms facing each other) grip.
2. Stand with an upright torso and your feet shoulder-width apart.
3. Step forward with one leg and allow both knees to bend simultaneously.
4. Descend until the back knee touches the floor.
5. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
6. Repeat for the desired number of repetitions.

Pro Tip: Keep an upright torso throughout the exercise. Take slightly larger steps and drive through the heel for better glute and hamstring engagement.

Check out our complete lunge guide!

2. Quadriceps Femoris

The quadriceps femoris got its name as it consists of four muscles — rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius. 

While the gluteus maximus is the largest muscle in the body, the quadriceps femoris is the most voluminous. The quads help improve your lower body aesthetics and are used in several movements, including kicking, running, jumping, and walking.

Since the quad has four different heads, you should perform the exercises with different feet placement to train the target muscle fibers from different directions. 

Best Quadriceps Femoris Exercises

Follow a full range of motion while performing all the exercises mentioned on this list to achieve optimal muscle fiber recruitment and get the best bang for your buck.

1. Front Squat

The front squat is better than the back squat for targetting your quads. It forces you to maintain an upright torso throughout the movement. 

Steps:

1. Place a barbell at just-below shoulder height in a squat rack. 
2. Stand with both your feet placed squarely under the bar. 
3. Rack the barbell on your shoulder in front of your neck. 
4. Grab the barbell with a wider-than-shoulder-width grip, driving the elbows high in front of your body.
5. Unrack the bar by straightening your knees.
6. Take a small step back and stabilize yourself by assuming a shoulder-wide stance.
7. While keeping your torso upright, slowly lower your body towards the floor by pushing your hips back and down. 
8. Squat down until your thighs are parallel to the floor. 
9. Return to the starting position by pushing through your heels.
10. Repeat for recommended reps.

Pro Tip: You could also use the cross-grip if you’re not comfortable with a powerlifting-style grip. However, ensure you constantly drive your elbows up while squatting to prevent the bar from rolling down.

Check out our complete front squat guide!

2. Goblet Squat 

The dumbbell goblet squat is a great squat variation to focus on your quads. Plus, it is suitable for folks dealing with back injuries or those undergoing rehabilitation. 

Steps:

1. Select a dumbbell and position it at chest height while holding the dumbbell by the top plate.
2. Descend by simultaneously pushing the hips back and bending the knees.
3. Reverse the movement once your thighs reach parallel with the floor.
4. Pause and contract your quads at the top.
5. Repeat for recommended repetitions.

Pro Tip: Place an object like a weight plate under your heels for better quad recruitment.

Check out our complete goblet squat guide!

3. Leg Extension

The leg extension is one of the best quad isolation exercises. It is especially great for folks who have trouble establishing a mind-muscle connection with their legs. 

Steps:

1. Sit on the leg extension machine. The back of your knees should be over the edge of the seat.
2. Grab the hand bars.
3. Lift the weight while exhaling until your legs are almost straight. 
4. Do not lock your knees. Pause and contract your quads at the top.
5. Make sure your hips are still on the seat as you perform an extension.
6. Lower the weight back to starting position while breathing in.
7. Repeat for recommended reps.

Pro Tip: Perform drop sets to fill your quads with blood and lactic acid and achieve a muscle-ripping pump.

Check out our complete leg extension guide!

3. Hamstrings

The hamstrings are the third lower body muscle on this list of the five largest muscles in the body. This should drive home the fact that skipping leg days does more harm than good. 

The hamstrings are located at the back of your upper legs and consist of three muscles — biceps femoris, semitendinosus, and semimembranosus.

Although the hamstrings are one of the largest muscles, they are also one of the most injury prone. A 2012 review study based on runners found that hamstring injuries affect around seven percent of runners. [2] 

Ensure you spend 10-15 minutes warming up before each exercise to prime the target muscles for your workouts. Doing this will reduce the risk of injury. 

Best Hamstrings Exercises

Think of the hamstrings as the biceps of your legs. Focus on contracting your hammies with each rep to ensure maximum muscle stimulation. Use the following exercises to take your hamstring game to the next level:

1. Seated Leg Curl

Although the lying leg curl is a more popular leg curl variation, research has found that the seated leg curl is more effective at achieving hypertrophy than the prone version. [3]

Steps:

1. Select the desired weight, then adjust the pad so it rests comfortably at the back of your ankles.
2. Take the weight slightly off the stack by contracting your hams. This is the starting position for the exercise.
3. Curl the weight as far as possible by squeezing your hamstrings while keeping your spine neutral.
4. Slowly return to the starting position. 
5. Repeat for recommended repetitions.

Pro Tip: Make the most of this exercise by controlling the negatives. Spend four seconds on the eccentric motion. 

Check out our complete seated leg curl guide!

2. Romanian Deadlift

This deadlift variation helps focus on your hamstring by keeping constant tension on the target muscle. Focus on contracting your hams with each rep instead of lifting as heavy as possible. 

Steps:

1. Place a barbell against your shins and assume a hip-width stance.
2. Assume a double overhand grip just outside of hip width. 
3. Deadlift the weight into position at the top with the hips and knees locked out.
4. Push back your hips and hinge forward until the bar is just below knee level.
5. Drive through the whole foot and focus on pushing the floor away.
6. Return to the starting position.
7. Repeat for recommended repetitions.

Pro Tip: Focus on stretching your hamstring by pushing your hips backward. Pause at the bottom for optimal muscle fiber recruitment.

Check out our complete Romanian deadlift guide!

3. Good Morning

The good morning is a hip hinge movement that helps target your hamstrings and glutes. This advanced exercise should only be done by experienced lifters. 

Steps:

1. Set a bar just below shoulder height in a rack.
2. Place the bar on your traps.
3. While maintaining a slight bend in your knees, push your hips back while simultaneously bringing your torso towards the floor until it is almost parallel to the floor.
4. Pause and contract your hammies at the bottom.
5. Slowly return to the starting position.
6. Repeat for repetitions.

Pro Tip: You could also perform this exercise on a Smith machine or a hack squat machine if you have trouble balancing an Olympic barbell.

Check out our complete good morning guide!

4. Latissimus Dorsi

Besides being one of the biggest muscles, the latissimus dorsi, also known as the lats, is the widest muscle in your body. It is a broad, fan-shaped muscle located across the lower part of your back. Lat development is crucial for building a V-taper. 

Besides its role in improving your aesthetics, lats help in the trunk and arm rotation. Per NASM, training and strengthening your lats can help build thoracic mobility (or, fluid movement of the 12 vertebrae in the mid-back). Folks that lack thoric spine mobility are at a greater risk of shoulders and neck injury and may also experience lower back pain.

Best Latissimus Dorsi Exercises

To ensure overall latissimus dorsi development, you should include horizontal and vertical pulling exercises in your training regimen. Build wider and thicker lats with the following exercises:

1. Lat Pulldown

The lat pulldown is one of the most basic yet effective latissimus dorsi exercises to build back width. 

Steps:

1. Attach a wide grip handle to the lat pulldown machine.
2. Sit on the machine and secure your quads under the pads.
3. Grasp the handle with a pronated grip. 
4. Initiate the movement by depressing your shoulder blades and then flexing your elbows while extending your shoulders.
5. Pull the handle towards your body until the bar is only a couple of inches off your chest.
6. Slowly lower the handle back to the starting position.
7. Repeat for the desired number of repetitions.

Pro Tip: To get the best bang for your buck, ensure you are not using momentum by swinging back and forth while performing this exercise.

Check out our complete lat pulldown guide!

2. Pull-Up

Pull-up is one of the best functional exercises you can do in the gym. It incorporates almost every upper body muscle and helps build back width.

Steps:

1. Using a pronated grip, grab the pull bar with a slightly wider than shoulder-width grip.
2. Depress your shoulder blades and pull your chin towards the bar until the lats are fully contracted.
3. Slowly lower yourself to the start position. 
4. Repeat for the assigned number of repetitions.

Pro Tip: Beginners can start this exercise on an assisted pull-up machine or ask their training partner for a spot.

Check out our complete pull-up guide!

3. Barbell Row

The barbell row is a potent exercise to build back thickness. Most lifters leave gains on the table by going too heavy on this exercise and not following a full range of motion.

Steps:

1. Assume a standing position while holding the bar using a double overhand grip.
2. Hinge forward until your torso is roughly parallel to the floor.
3. Begin the movement by pulling the bar towards your belly button until it touches your body by driving your elbows toward the ceiling.
4. Slowly lower the bar back to the starting position.
5. Repeat for recommended repetitions.

Pro Tip: Make sure you contract your lats at the top for optimal muscle fiber recruitment. Keep your elbows pinned to your sides throughout the exercises. Flaring out your elbows will take tension away from your lats.

Check out our complete barbell row guide!

5. Pectoralis Major

Pectoralis major is the muscle lifters are usually referring to when talking about pecs. Besides moving the arms back and forth and allowing for greater rotation control, pecs play a key role in deep breathing by pulling the ribcage outwards.

A strong pectoralis major can improve your functionality and aesthetics. A broad chest is a symbol of masculinity and strength and training your pecs using the right technique can help you build a Superman-like chest. 

Best Pectoralis Major Exercises

Pecs are recruited in every pushing movement. Add the following exercises to your routine to make the most of your pec workouts:

1. Bench Press

The bench press is a predominant exercise in most chest workouts, and for good reason. It helps build fullness, width, and size in your pecs.

Steps:

1. Lie prone on a flat bench.
2. Grab a barbell with a shoulder-wide overhand grip.
3. Pinch your shoulder blades together and drive them into the bench.
4. Unrack the bar.
5. Take a deep breath and allow the bar to descend slowly by unlocking the elbows until it touches your chest.
6. Explode back to the start position while breathing sharply.
7. Repeat for recommended repetitions.

Pro Tip: Do not flare out your elbows as it will take away tension from your pecs and overload your shoulder rotator cuffs. 

Check out our complete bench press guide!

2. Dumbell Chest Fly

The dumbbell chest is an effective inner chest exercise that will help you build pectoral separation and definition. 

Steps:

1. Lay prone on a flat bench and keep the dumbbell close to your chest. 
2. Take a deep breath, then press the dumbbells to lock out at the top.
3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together.
5. Without letting the dumbbells touch, start the next repetition. 
6. Repeat for recommended reps.

Pro Tip: Driving your elbows below torso level puts unnecessary strain on your shoulder joints. Maintain constant tension on your target muscles and limit your risk of injury by lowering your arms to a point where your upper arms are parallel to the floor. 

Check out our complete dumbbell fly guide!

3. Push-Up

We saved the most basic exercise of this list for the last. The push-up is a great exercise to perform at the beginning of a workout as a warm-up or the end as a finisher. 

Steps:

1. Assume a high plank position with your hands under your shoulders, toes tucked, and knees under your hips.
2. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows until your chest is a few inches away from the floor.
3. Explode to the starting point by extending the elbows and driving your palms into the floor.
4. Repeat for recommended repetitions.

Pro Tip: You could perform weighted push-ups by placing a weight plate on your back as you get better at this exercise.

Check out our complete push-up guide!

Frequently Asked Questions

What is the largest muscle in the human body?

The gluteus maximus is the largest muscle in the human body. It is the most superficial and largest of the three gluteal muscles and makes up most of the shape and form of the buttock and hip area.

What is the strongest muscle in the body?

The gluteus maximus bags the prize in this regard too. It helps generate lower body explosive strength and extend and flex the hips and legs. 

What are the busiest muscles in the body?

The eye muscles are the busiest in your body. They are constantly moving throughout the day, even when you’re asleep — it is called the REM (rapid eye movement) stage of your sleep, 

What is the hardest working muscle in the body?

Your heart beats around 100,000 times each day and pumps around 50-60 milliliters of blood with every heartbeat, making it the hardest-working muscle in the body. 

Wrapping Up

Training the largest muscles in the body can help improve strength, mobility, and aesthetics, lower the risk of injury, and build a foundation. Besides listing the largest muscles, this article also mentions their role. 

Although we have focused on the largest muscles in this article, the smaller muscles are just as important and shouldn’t be neglected. Maintain a balance between training the larger and smaller muscle groups for a balanced physique.

References

1. Frontera WR, Ochala J. Skeletal muscle: a brief review of structure and function. Calcif Tissue Int. 2015 Mar;96(3):183-95. doi: 10.1007/s00223-014-9915-y. Epub 2014 Oct 8. PMID: 25294644.
2. Lopes, A.D., Hespanhol, L.C., Yeung, S.S. et al. What are the Main Running-Related Musculoskeletal Injuries?. Sports Med 42, 891–905 (2012). https://doi.org/10.1007/BF03262301
3. Maeo S, Huang M, Wu Y, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021 Apr 1;53(4):825-837. doi: 10.1249/MSS.0000000000002523. PMID: 33009197; PMCID: PMC7969179.

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