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:
- Shaolin Shoulder Reps: This traditional martial arts inspired move engages the QL through lateral movement and core engagement.
- Step-Ups: Step-ups not only target the glutes and quads but also require stabilization from the QL to keep your pelvis aligned.
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:
- Standing Calf Raises: Focus on a deep stretch at the bottom and contract fully at the top. Perform these with your feet on the ball to get a deeper range of motion.
- Ballerina and Toe Squats: These variations will help you target the upper portion of your calves, especially the gastrocnemius.
- Forward-Hinged Calf Raises: Lean slightly forward to focus more on the soleus muscle, which helps with endurance and balance during long calisthenics sessions.
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?
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Calisthenics Training FAQ’s
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Frequently Asked Questions
1. Why is it important to train often-overlooked muscles? It is important to train overlooked muscles like the serratus anterior, quadratus lumborum, adductors, and calves because they are critical for stability, strength, and mobility. Strengthening these muscles prevents common injuries and improves overall performance in your calisthenics workout.
2. What is the serratus anterior and how can I train it? The serratus anterior is a muscle that stabilizes your shoulder blades, which is vital for overhead movements and upper body strength. You can train it with exercises like push-up shrugs, single-bar dips, top single-bar dips holds, and handstand work.
3. What is the quadratus lumborum and how do you strengthen it? The quadratus lumborum (QL) is a muscle that stabilizes the lower back and pelvis. Strengthening it can help prevent lower back pain. You can strengthen the QL with exercises such as Shaolin shoulder reps and step-ups.
4. How do strong adductors improve performance? The adductors, located on the inside of the thighs, are crucial for hip stability and balance. Training them with exercises like step-ups, sitting good mornings, and Nordic side planks improves your balance and gives you a solid foundation for dynamic movements.
5. What is the importance of training the calves in a calisthenics routine? The calves are essential for explosive lower body strength, balance, and injury prevention. Strong calves propel you during runs and jumps and help maintain ankle stability. You can train them with standing calf raises, ballerina squats, and forward-hinged calf raises.
6. Why is grip strength a game-changer for calisthenics? Grip strength is a cornerstone of calisthenics and a general indicator of overall fitness. Strong grip muscles are necessary for performing exercises like pull-ups and rows. You can improve grip strength with exercises like deadhangs, pull-ups, rows, and the front lever.
