Muscle Reference

Browse exercises by muscle, function, and home equipment

ClapMove connects canonical muscle anatomy to joint-safe exercise guidance, searchable aliases, and practical home substitutions.

Muscles and muscle groups

3510

Exercise mappings

Body regions indexed

Arm

2 indexed muscles and muscle groups

Biceps

Also called biceps brachii

Elbow flexion and forearm supination.

83 exercises24 primary targets

Triceps

Also called triceps brachii

Elbow extension and pressing support.

95 exercises83 primary targets

Forearm and Hand

9 indexed muscles and muscle groups

Extensor Carpi Ulnaris

Also called ECU, ulnar wrist extensor

Wrist extension, ulnar deviation, and dynamic ulnar wrist control.

6 exercises5 primary targets

Flexor Carpi Ulnaris

Also called FCU, ulnar wrist flexor

Wrist flexion and ulnar deviation.

6 exercises6 primary targets

Forearm Extensors

Also called wrist extensors, finger extensors

Wrist/finger extension and elbow-load tolerance.

28 exercises19 primary targets

Forearm Flexors

Also called wrist flexors, finger flexors

Wrist/finger flexion and grip support.

74 exercises33 primary targets

Grip Muscles

Also called grip, finger flexors

Hand closing, carry tolerance, and object control.

99 exercises24 primary targets

Intrinsic Hand Muscles

Also called lumbricals, interossei

Finger control, dexterity, and hand arch support.

17 exercises7 primary targets

Pronators

Also called pronator teres, pronator quadratus

Turns the palm down and controls forearm rotation.

16 exercises6 primary targets

Supinators

Also called supinator

Turns the palm up and controls forearm rotation.

18 exercises7 primary targets

Thumb Stabilizers

Also called thenar muscles, thumb muscles

Thumb opposition, pinch, and hand dexterity.

9 exercises6 primary targets

full body

2 indexed muscles and muscle groups

Anterior Chain

Also called front chain

Integrated trunk flexion, hip flexion, and pressing support.

0 exercises0 primary targets

Posterior Chain

Also called back side chain, hinge muscles

Integrated hip, spine, and leg extension.

7 exercises0 primary targets

hip pelvis

8 indexed muscles and muscle groups

Deep Hip Rotators

Also called piriformis, external rotators

Hip rotation and femoral-head control.

37 exercises5 primary targets

Gluteus Maximus

Also called glute max, glutes

Hip extension, stair climbing, and lifting power.

282 exercises253 primary targets

Gluteus Medius

Also called glute med, hip abductors

Pelvic control, single-leg balance, and hip abduction.

122 exercises36 primary targets

Gluteus Minimus

Also called glute min

Hip abduction and pelvic control.

30 exercises6 primary targets

Hip Adductors

Also called groin muscles, adductors

Hip adduction and frontal-plane pelvis control.

145 exercises17 primary targets

Hip Flexors

Also called iliopsoas, psoas, iliacus

Hip flexion, gait swing, and pelvic positioning.

35 exercises20 primary targets

Piriformis

Also called deep glute muscle

Hip rotation and sciatic-region load tolerance.

8 exercises6 primary targets

Tensor Fasciae Latae

Also called TFL, IT band helper

Hip flexion/abduction and iliotibial-band tensioning.

24 exercises6 primary targets

Lower Leg and Foot

8 indexed muscles and muscle groups

Foot Intrinsics

Also called short foot muscles, arch muscles

Arch control, balance, and toe positioning.

65 exercises23 primary targets

Gastrocnemius

Also called gastroc, calf

Ankle plantarflexion and push-off power.

120 exercises66 primary targets

Peroneals

Also called fibularis, ankle evertors

Ankle eversion and lateral ankle stability.

33 exercises10 primary targets

Soleus

Also called deep calf

Endurance calf work and bent-knee plantarflexion.

106 exercises63 primary targets

Tibialis Anterior

Also called shin muscle, ankle dorsiflexor

Foot lift, heel walking, and ankle dorsiflexion control.

19 exercises12 primary targets

Tibialis Posterior

Also called posterior tibialis, arch support muscle

Arch support, inversion, and medial ankle control.

28 exercises9 primary targets

Toe Extensors

Also called extensor hallucis, extensor digitorum

Toe lift and foot clearance.

8 exercises5 primary targets

Toe Flexors

Also called flexor hallucis, flexor digitorum

Toe gripping and push-off support.

20 exercises14 primary targets

Neck

4 indexed muscles and muscle groups

Deep Neck Flexors

Also called longus colli, longus capitis, chin tuck muscles

Supports cervical posture and segmental neck control.

37 exercises23 primary targets

Scalenes

Also called anterior scalene, middle scalene, posterior scalene

Assists neck motion and rib elevation during breathing.

11 exercises5 primary targets

Sternocleidomastoid

Also called SCM

Neck flexion, side bending, and rotation.

13 exercises9 primary targets

Suboccipitals

Also called base of skull muscles

Fine control of upper cervical extension and rotation.

20 exercises6 primary targets

Shoulder

16 indexed muscles and muscle groups

Deltoids

Also called delts, front delt, side delt

Shoulder elevation, flexion, abduction, and extension.

123 exercises54 primary targets

Infraspinatus

Also called external rotator cuff

External rotation and posterior shoulder control.

19 exercises10 primary targets

Latissimus Dorsi

Also called lats

Shoulder extension, adduction, and trunk-shoulder linkage.

66 exercises58 primary targets

Levator Scapulae

Also called levator

Scapular elevation and neck side bending.

11 exercises2 primary targets

Lower Trapezius

Also called low trap

Scapular depression and upward rotation.

63 exercises18 primary targets

Middle Trapezius

Also called mid trap

Scapular retraction and posture control.

81 exercises66 primary targets

Pectoralis Major

Also called pec major, chest

Shoulder flexion, adduction, and horizontal pressing.

65 exercises56 primary targets

Pectoralis Minor

Also called pec minor

Anterior scapular tilt and rib/scapula control.

9 exercises2 primary targets

Posterior Deltoid

Also called rear deltoid, rear delt, posterior delt

Shoulder extension and horizontal abduction during pulling movements.

56 exercises9 primary targets

Rhomboids

Also called rhomboid major, rhomboid minor

Scapular retraction and medial-border control.

87 exercises58 primary targets

Rotator Cuff

Also called shoulder cuff, SITS muscles

Centers and controls the shoulder joint during arm movement.

42 exercises10 primary targets

Serratus Anterior

Also called serratus, boxer muscle

Scapular protraction and upward rotation.

106 exercises15 primary targets

Subscapularis

Also called internal rotator cuff

Internal rotation and anterior shoulder stability.

4 exercises4 primary targets

Supraspinatus

Also called top rotator cuff

Initiates shoulder abduction and assists joint centering.

11 exercises1 primary targets

Teres Minor

Also called posterior cuff

External rotation and humeral-head control.

10 exercises10 primary targets

Upper Trapezius

Also called upper trap, neck trap

Scapular upward rotation and elevation.

48 exercises18 primary targets

spine core

8 indexed muscles and muscle groups

Diaphragm

Also called breathing muscle

Breathing mechanics and pressure regulation.

30 exercises11 primary targets

Erector Spinae

Also called back extensors, spinal erectors

Spinal extension, posture, and lifting endurance.

139 exercises20 primary targets

Intercostals

Also called rib muscles, intercostal muscles

Rib-cage expansion and control during breathing.

1 exercises1 primary targets

Multifidus

Also called segmental back stabilizers

Segmental spinal stability and motor control.

88 exercises26 primary targets

Obliques

Also called internal oblique, external oblique, side abs

Trunk rotation, side bending, and anti-rotation control.

132 exercises50 primary targets

Pelvic Floor

Also called pelvic floor muscles

Pelvic support and pressure management.

14 exercises7 primary targets

Rectus Abdominis

Also called abs, six pack

Trunk flexion and anterior core support.

82 exercises51 primary targets

Transverse Abdominis

Also called TA, deep core

Abdominal bracing and trunk stability.

157 exercises46 primary targets

thigh knee

2 indexed muscles and muscle groups

Hamstrings

Also called hamstring, posterior thigh

Knee flexion, hip extension, and hinge control.

253 exercises95 primary targets

Quadriceps

Also called quads, vastus medialis, VMO

Knee extension, stair control, and squat tolerance.

192 exercises150 primary targets