Most people skip these 6 muscles in their workouts — but they're crucial for strength, posture, and injury prevention. Learn what they are and how to train them.
6 Muscles You’re Probably Not Training — But Should Be
Most gym-goers focus on the classics: bench presses, big biceps, and leg day milestones. But here’s the thing — your body’s performance isn’t just about the big, flashy muscles. There are some low-key MVPs that play a huge role in your strength, posture, and overall movement — and they barely get any love.
Let’s break down six underrated muscles you might be skipping in training (without realizing it) — and why it's worth giving them some attention.
1. Forearm Flexors
If your grip gives out before your actual muscles do, this one’s for you. Forearm flexors are the unsung heroes of lifts like pull-ups, rows, and deadlifts. They help control your grip, stabilize your wrist, and protect your elbows and joints while training.
You don’t need to haul heavy weights to train them. A small hand grip tool with adjustable resistance can seriously fire them up.
2. Wrist Extensors
These live on the back of your forearm and help keep your wrist stable during pressing movements and everyday tasks. When they’re weak, your wrists feel wobbly, and elbow pain tends to creep in.
Try reverse-resistance exercises (where you open the fingers instead of squeezing) to target them directly.
3. Serratus Anterior
Ever hear of the “boxer’s muscle”? That’s the serratus anterior. It helps your shoulder blades glide properly during pushing and overhead movements. When it's underdeveloped, you’re more likely to deal with shoulder tightness or impingement.
A simple “push-up plus” — a push-up with an extra reach at the top — can do wonders here. No equipment required.
4. Gluteus Medius
Not all glutes are created equal. The glute med helps stabilize your hips and knees, especially during single-leg movements. If it’s weak, balance suffers and knee strain increases.
Add lateral band walks or one-leg glute bridges to your warm-up routine and you’ll feel it fast.
5. Lower Traps
These help pull your shoulders down and back, keeping your posture strong and your shoulders safe under load. Most lifters hammer the upper traps and ignore the lower ones, which throws off balance and form.
Face pulls and Y-raises are simple but super effective here. Keep it light and focused.
6. Intrinsic Hand Muscles
These tiny muscles inside your hands and fingers are responsible for grip control, endurance, and fine motor movements. They’re especially important for anyone who lifts, climbs, writes, games, or works on a keyboard all day.
A grip trainer that includes finger extension and adjustable resistance is an easy way to build strength without adding time to your workout.
Small Muscles. Big Gains.
You don’t need to revamp your whole workout to benefit from this. Just sprinkle in a few targeted moves or tools, and your joints, posture, and overall strength will thank you.
Want a Way to Train Most of These?
We use the Shark Clench Hozzen Bundle — our go-to hand grip trainer — to strengthen wrists, forearms, and finger control all in one. It's compact, easy to use, and perfect for training at home or on the go.
