The Muscles We Forget To Train: What Are They?

We all know: there are some muscles that we forget to train, to prefer those that are more visible and important for aesthetics. Here’s what they are.
The muscles we forget to train: what are they?

We all like to have defined abs, work out the pectoral muscles and tone our biceps. However, there are certain muscle groups that we can refer to as “the ones we forget to train”. What are the most neglected muscles , but which we should take into consideration the most?

The main reason why it is necessary to train all the muscle groups in our body has nothing to do with the physical aspect (or at least, it has nothing to do with the latter only). The main reason is related to the functionality of the body.

A perfect example is those people who train their pectorals with particular attention, but who forget to train their legs. This can lead to injuries to the hips or knees, especially while playing sports.

The muscles we forget to train

1. The forearms

Although it is a muscle group that is trained reflexively while we train the main muscles, this is not enough. There are specific exercises we can perform to exercise these muscles located between the wrist and elbow.

The muscles of the forearms

What are the benefits of having strong forearms? First of all, thanks to these muscles we can bear heavy loads in most muscle training exercises; for this reason it is essential that they resist the weight. Furthermore, in workouts that involve specific movements – such as those of Crossfit, for example – the forearms play an important role.

2. The trapezoids

In this case we are not talking about an insignificant muscle, but one of the muscles that we most forget to include in our training sessions. As with the forearms, we often train the back or shoulders, but we rarely give the trapezius area the attention it deserves.


These muscles are very useful for our body, especially for the shoulder blades which allow the movement of the arms and which bear the weight of our head. The trapezius, located in the upper area of ​​our back, join the shoulder blades and contribute to the movements of the limbs.

3. Hamstrings (hamstring)

The hamstrings are muscles that we often tend to forget in our training session. This, in addition to being unsightly, is also harmful to health.

When we train the legs, one of the muscle groups we tend to forget most frequently are the hamstrings. These muscles are located between the pelvis and the tibia and their function is to allow the leg to be extended and bent. Since they do not form the most visible part of the leg, in general the time devoted to its training is little.

Leg workout

While squats are a great workout for these muscles, they’re not enough. Even a good muscle stretching session is not enough to strengthen them. There are specific exercises – such as those on the mat or those in which an elastic band is used – to strengthen this part of the legs.

4. Adductors

We are talking about legs again, but this time we are referring to an even less visible group of muscles. Adductors are part of the lower limbs. Although you may not notice it at a glance , training them is very important to maintain balance between the other muscles and to be able to increase the load of weights with which we train the legs.

Training machines

As with the above muscles, also in this case it is wrong to think that it is not necessary to perform specific training for these muscles. Precisely for this reason, there are specific very effective exercises, as in the case of the so-called “ballerina pointe”.

It consists of doing squats with the heels together and with the toes pointing outwards. So, lifting the dumbbells to hold with your hands between your legs, come down with your back as straight as you can.

5. Rotator cuff

Focused on the shoulders, the rotator (or rotator) cuff aims to strengthen the shoulder joints. It is a group of muscles that connect the shoulder blade to the head of the humerus and form a “cuff” in the joint. Hence the name of “headset”.

Usually we work with rotation exercises to support the stability of the shoulders. In fact, many of the injuries that occur when playing sports such as volleyball, basketball and tennis are due to the weakness of this muscle group.

In conclusion, we can say that the aesthetic priorities of training do not always coincide with the needs of our body. For this reason, it is essential to find out about the correct way to train and take the time to train these “invisible” muscles. In this regard, contacting a personal trainer to plan the exercises is the best thing to do.

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