5 Muscles You’re Not Working Enough (And How to Train Them)

5 Muscles You’re Not Working Enough (And How to Train Them)

If you're serious about improving your calisthenics workout and overall performance, you can’t afford to neglect the hidden muscles that play key roles in stability, strength, and mobility.

While most people focus on the obvious muscle groups like the chest, shoulders, and abs, they often forget about critical muscles that support your movements behind the scenes.

Today, I'm going to highlight five often-overlooked muscles that you’re probably not training enough—and more importantly, I’ll tell you exactly how to work them.

Strengthening these muscles will take your training to the next level and help you avoid common injuries.

Let’s get started!

1. Serratus Anterior: The Secret to Upper Body Stability

Why It’s Important


The serratus anterior is a crucial muscle for upper body strength and scapular stability.

If you want to perform better in exercises like push-ups, pull-ups, or anything overhead, this muscle needs to be strong.

Its main function is to control the movement of your shoulder blades (scapula) by allowing upward rotation and protraction, which is vital for any overhead movement.

Neglecting the serratus can lead to poor posture, scapular winging, and an increased risk of shoulder injuries.

It also plays a role in stabilizing the scapula during activities like handstands or push-up variations.

How to Work It


Here are some calisthenics exercises that target the serratus anterior:

  • Push-Up Shrugs: Focus on retracting and protracting your shoulder blades.
  • Single-Bar Dips: Excellent for shoulder stabilization and building scapular strength.
  • Top Single-Bar Dips Hold: Hold the top position for time to engage and strengthen the serratus.
  • Pike Push-Up Holds and Handstand Work: These exercises require constant stabilization of the scapula, making them perfect for targeting the serratus anterior.

By incorporating these exercises into your routine, you'll see noticeable improvements in both your shoulder stability and performance during your calisthenics workout.

2. Quadratus Lumborum: Protect Your Lower Back

Why It’s Important


The quadratus lumborum (QL) is a lesser-known muscle that plays a vital role in stabilizing your lower back and pelvis. Weakness in this area can lead to lower back pain, poor posture, and even issues with movement mechanics.

Given how much sitting most people do, this muscle is often neglected and underdeveloped. The QL helps with movements like lateral flexion (bending to the side) and back extension.

It also assists with stabilizing the lumbar spine, which is crucial for maintaining good posture and avoiding back injuries.

How to Work It


To strengthen the QL, incorporate the following exercises into your calisthenics training:

Don’t forget to also work on your glutes—strong glutes will further support your lower back and reduce the risk of injury.

3. Adductors: The Powerhouse for Balance and Stability

Why It’s Important


Your adductors are located on the inside of your thighs and play a crucial role in hip stability, balance, and leg movement. They are responsible for moving your legs toward the midline of your body, which is essential for maintaining balance, especially during dynamic movements like jumping or sprinting.

Weak adductors can lead to instability in the hips and pelvis, which can cause lower back and knee pain as well as make you more susceptible to injuries.

If you're serious about your calisthenics workout, you need to strengthen these muscles.

How to Work It


Here are some effective ways to train your adductors:

  • Step-Ups: Step-ups target your quads and glutes, but also activate your adductors as you balance during each movement.
  • Sitting Good Mornings: This exercise focuses on both the hamstrings and adductors, providing a stretch and strengthening component in one.
  • Nordic Side Planks: This isometric exercise is great for adductor engagement, especially when combined with core and glute work.

Strengthening your adductors will improve your balance, stability, and overall leg strength, giving you a solid foundation for more advanced movements.

4. Calves: The Foundation for Explosive Lower Body Strength

Why It’s Important


The calf muscles—composed of the gastrocnemius and soleus—are essential for lower body movement, balance, and injury prevention.

Your calves propel you forward when you run, walk, or jump, and they also help maintain ankle stability.

Weak calves not only limit your ability to perform explosive movements, but they also increase your risk of injury, especially to the Achilles tendon and ankle joints.

Strong calves are a must for any serious athlete, especially if you're doing high-impact calisthenics movements like sprints, jumps, or explosive push-ups.

How to Work It


Incorporate these calf-focused exercises into your routine:

Consistent calf training will improve your overall leg strength, making your running and lower body exercises more efficient and injury-resistant.

5. Grip Muscles: The Key to Unlocking Strength

Why It’s Important

Your grip strength is crucial for calisthenics and overall fitness.

The flexor muscles (fist bump) in your hands and forearms create the force you need to grip, while the extensor muscles (high five) stabilize your wrists.

A strong grip is essential not just for exercises like pull-ups and rows but also as a general indicator of fitness and longevity.

Weak grip muscles are often the reason people struggle with movements like pull-ups, limiting progress. Strengthening them will take your training to the next level.

How to Work It

  • Deadhangs
  • Pull-Ups
  • Rows
  • Front Lever

Don’t overlook grip strength—it’s a game-changer for calisthenics performance.

Ready to Train Smarter?

If you want to take your training to the next level, now’s the time to start focusing on these underworked muscles.

Incorporating exercises that target the serratus anterior, quadratus lumborum, adductors, and calves will transform the way you move and improve your performance in every part of your calisthenics workout.

Strengthening these muscles isn’t just about avoiding injury—it’s about optimizing your body for better results.

Whether you’re a beginner or an experienced athlete, addressing these neglected areas will unlock new levels of strength, balance, and control.

Looking to dive deeper?

Join my calisthenics course, where I guide you through targeted workouts that build functional strength from head to toe.

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Calisthenics Training FAQ’s
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What is Calisthenics Training?


Calisthenics training, derived from the Greek words "Kalos" (beauty) and "Sthenos" (strength), focuses on achieving physical and mental fitness through bodyweight exercises. Modern calisthenics integrates elements of traditional calisthenics, acrobatics, gymnastics, yoga, and even breakdancing and parkour. This versatile training method allows you to perform effective workouts anywhere, anytime, without the need for expensive gym equipment.

How is Calisthenics different from traditional fitness?


Traditional gym routines can be monotonous and often require costly memberships, with results that may vary. Calisthenics offers a dynamic alternative. By combining aerobic and anaerobic exercises, calisthenics helps you burn fat, build lean muscle, and develop impressive strength and skills. You can enjoy the freedom of training both outdoors and indoors, and become part of a supportive community that keeps you motivated and committed to your fitness journey.

Do I need to be in shape before starting a Calisthenics workout plan?


Absolutely not! Whether you’re a beginner or currently overweight, you can start right away. My online calisthenics course is tailored for all fitness levels. The program will guide you in achieving your goals, whether it's gaining strength, improving mobility, building lean muscle, or losing fat.

Can I build muscle with a Calisthenics workout plan?


Yes, you can! Calisthenics is a progressive and functional training discipline that uses your body weight as resistance. This effective system helps you shed fat, build strength, increase mobility, and enhance endurance, all while sculpting lean muscle. The calisthenics workout plan is designed to deliver impressive results over time.

What are the benefits of following a Calisthenics workout plan?


Following a calisthenics workout plan offers numerous benefits, including improved overall strength, increased muscle tone, enhanced flexibility, better endurance, and greater mobility. Additionally, it promotes mental well-being, as the exercises require concentration and discipline. Training with your body weight also reduces the risk of injury and can be done anywhere, making it a highly convenient option.

How can I get started with a Calisthenics course?


Starting with a calisthenics course is easy. My beginner-friendly online calisthenics course provides you with comprehensive workout plans, instructional videos, and a posture program to ensure you have the flexibility and mobility needed for your calisthenics journey. The course is designed to help you progress safely and effectively, no matter your starting fitness level.

What equipment do I need for a Calisthenics workout plan?


One of the great advantages of calisthenics is that it requires minimal equipment. Most exercises use your body weight, so all you need is a comfortable space to move around. However, having access to a pull-up bar, dip bars, or resistance bands can enhance your workouts and provide additional training variety.

How often should I train with a Calisthenics workout plan?


Consistency is key in any fitness regimen. For optimal results, aim to train 3-5 times per week with a mix of strength, flexibility, and endurance exercises. My calisthenics course includes a structured workout plan to help you stay on track and achieve your fitness goals.

Can calisthenics help with weight loss?

Yes, calisthenics can be highly effective for weight loss. The combination of aerobic and anaerobic exercises in a calisthenics workout plan helps you burn calories, increase your metabolism, and build lean muscle, all of which contribute to fat loss. Consistent training, combined with a balanced diet, will yield the best results.

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