There are hundreds of muscles in the human body. They come in different shapes and sizes and serve different purposes. Skeletal muscles are the ones you have the most control over, helping you move your body to perform a variety of different tasks. Skeletal muscles make up approximately 40% of your body’s total weight.

What is the largest muscle in your body, though? Well, you’re probably sitting on it. Your gluteus maximus (also known as your glutes) is the biggest muscle, though there are several others that aren’t too far behind it in terms of size.

You have a great deal of control over how strong your skeletal muscles become. With exercise, you can build up targeted muscles so they’re more capable of doing whatever you want them to do. Without exercise, your skeletal muscles will become weaker over time. Though it can be difficult to target every small muscle in your body, it’s pretty easy to target the largest muscles with weight-lifting exercises. 

ZOZOFIT breaks down some of the biggest muscles in the body and the best exercises you can do to help make them stronger here.

The 5 Biggest Muscles in the Body and How To Exercise Them

Working your largest muscle groups can help you become stronger and more capable of doing various tasks. Building muscle strength can also help protect you against physical injuries. Plus, of course, there’s no denying the extra boost of confidence you receive when you know you look good and have excellent muscle definition. To track your body changing over time as you exercise your muscles, download the ZOZOFIT app and check out how its 3D body scanning can help you monitor your progress. 

Achieving such changes requires intentional effort on your part. Whether you go to the gym or work out in your home, you need to choose exercises that will help you tone and develop specific muscles in your body. Check out the recommended exercises to strengthen your five biggest muscles and improve your overall fitness.

1. Gluteus Maximus

No list of the biggest muscles in the body is complete without mentioning the gluteus maximus. Not only is it the largest muscle in your body, but it's the most powerful as well. Without it, you wouldn’t be able to climb the stairs, jump, or even walk. This muscle also supports your posture and can have a big impact on your lower back. If your glutes are weak, they can lead to lower back pain and poor posture. To avoid these problems, strengthen your glutes with regular workouts.

There are a lot of exercises that target the glutes. Some of the most effective options include:

• Squats
• Hip thrusts
• Lunges
• Step-ups
• Box jumps
• Side steps (with a resistance band)

2. Hamstrings

Your hamstrings are some of the biggest muscles in the body. They are located on the posterior side of your upper legs and are comprised of three muscles: the semimembranosus, biceps femoris, and semitendinosus.

The hamstrings are some of the most frequently injured muscles in the body. To avoid injuring them, it’s wise to warm up before performing hamstring exercises.

The best exercises for the hamstrings include:

• Hamstring curls
• Deadlifts
• Seated leg curls
• "Good Mornings" barbell lifts

3. Quadriceps Femoris

The quadriceps femoris muscles are also known as “the quads.” They are located on the front side of the thighs and are some of your body’s strongest muscles. They help you extend your knees and absorb shock when you jump or run. Weak quads can cause the knees to overcompensate, which can lead to knee pain and injury. Strengthen the quads to tone your legs and relieve knee discomfort.

As some of the biggest muscles in the body, the quads should be exercised regularly. Some of the best strengthening moves for these muscles include:

• Cycling
• Lunges
• Squats
• Leg extensions

4. Latissimus Dorsi

The latissimus dorsi, or “lats,” are fan-shaped muscles in the mid-back. They are the widest muscles in the body and assist with arm and trunk rotation. Strong lats can reduce the risk of neck and shoulder injuries.

Here are some of the best muscles you can do to build strength in your latissimus dorsi muscles:

• Pull-ups
• Lat pull-downs
• Rowing

5. Pectoralis Major

There’s no question that the pectoralis major muscles are some of the biggest muscles in the body, especially in men. They are located on the front of the chest and are commonly referred to as “pecs.” They help with rotation control and move the arms back and forth. They also pull the ribcage outwards when you breathe.

Strong pecs can help you throw farther. They can also help you maintain good posture as long as they’re balanced with strong back muscles as well.

To build strength and definition in your pectoral muscles, do the following exercises:

• Pushups
• Bench presses
• Chest flys

Looking to Increase Your Muscle Mass? Weightlifting is a great way to build muscle on the upper half of your body.

Measure Your Progress While Building the Biggest Muscles in the Body

As you work to strengthen and care for your biggest muscles, you’ll enjoy a variety of benefits. You’ll be able to do more with your body and you’ll reduce your risk of getting injured while performing various physical tasks. You’ll also have increased confidence in the way you look.

However, if you've tried workouts before only to lose steam, you know it can be hard to stick with any challenging exercise routine. To help maintain your motivation, it helps to see the progress you’re making in your body’s shape. You can use a measuring tape to measure the size of different body parts, but that’s not the easiest, most accurate, or most effective way to see how your body is changing.

The ZOZOFIT app delivers a precise visual representation of your body’s measurements and the current size of the biggest muscles in your body. It can help you see exactly what you look like at any given time and give you a history of your measurement changes so you can see how much you’ve progressed over time.