4 Muscles that You Should not Ignore

4 Muscles that You Should not Ignore

ou are probably aware that behind every successful project, in any area of ​​life, there are a large number of people who are in charge of all the details. These details, put together as a whole, give what we call a good result. This is also the case with the appearance and functioning of our organism. Among other things, we mean our well-defined and well-built muscles. But, if we want to be even more precise, we need to see what is behind them. Namely, our abs, biceps and triceps, are the result of the action of even smaller, almost imperceptible muscles. So, if you want even better results from your training, pay attention to them as well. For that reason, we will mention 4 functional muscles that you must not ignore.

1.Serratus anterior


Located on the side of the chest, along the ribs and attached to the shoulder blade. It plays an important role in lifting the shoulders and moving the arms away from the body. When it is sufficiently developed, it retracts the blades when performing push-ups. Standard push-ups significantly strengthen these functional muscles. If you want to speed up their strengthening, do push-ups at an angle. Please note that it is very important when it comes to boxing.

2. Triformis

 A muscle located below the gluteus. It is very important when rotating the groin. If the gluteus and lower lobe are weak, this muscle takes over part of the load, which can lead to pain and tension.

Test the triformis as follows: sit on a chair. Cross one leg over the other so that the crossed leg joint is on the other’s knee. If you cannot align your upper leg parallel to the floor, it means that this muscle is tense.

Of course, you want to increase his mobility. Do the so-called “windshield wiper” exercise. Lie on your back, with your knees bent and your feet, placed wider than your shoulders. Connect the knees, and then return them to the starting position. Do 2 sets of 15 reps each.

3. Psoas 

Passes through the hips and connects the lower back with the upper groin. Allows you to raise your knees to your chest. If you sit for a long time, over time you bend and tighten your back when getting up.


To check his condition, lie on your back and stretch your legs. Pull one knee toward your chest. If the other leg is lifted off the floor, this muscle is stiff. So, do the following: sit on a low bench (20 cm) with your knees bent. Raise one knee above the hips. In order to perform the exercise correctly, you must not move forward or backward.

4. Tensor

Fasciae latae (TFL) – located on the outer edge of the hips. Participates in separating the leg from the body, to the side. In addition, it is directly connected to the thigh tissue.

An example of a weak TFL is unsuccessful dribbling of the ball.

In order to strengthen this muscle, do a classic leg lift. For example, lie on your side with your legs outstretched. Raise your upper leg to an