Overlooked Body Parts You Need to Be Training

Does your gym routine revolve around what you see in the mirror? While there’s nothing wrong with wanting a bigger chest, chiseled arms or strong legs, focusing only on the usual suspects means you’re probably neglecting some of the muscles that keep your body balanced and injury-free. And even if you care about functional fitness and train for mobility, you may still have blind spots. The truth is, the foundation of strength often relies on body parts that most people don’t think of training — until something starts to hurt. As Leon Veal, certified personal trainer and head of nutrition and innovation at Styrkr, puts it, “chasing aesthetics is common, but strength is about how well your body works overall.” Giving often-overlooked muscles some love can not only prevent injury, but it can also help you maximize your gains. For example, classical pilates educator and somatic coach Melody Morton-Buckleair calls your feet, diaphragm and pelvic floor (yes, that’s a thing for men too) the “unsung heroes of real strength.” RELATED: Shoulder Mobility Exercises Here are six body parts you’re not training — but should be. 1. Shoulder Girdle Muscles Your shoulder girdle muscles include your rotator cuff and scapular stabilizer. They work in the background to anchor your shoulder blade and keep your shoulder joint stable as you move. “The big movers (chest, quads, biceps) get all the glory, but the stabilizers (rotator cuff, deep abdominals, pelvic and shoulder girdle muscles) are what keep you injury-free and powerful,” says Morton-Buckleair, who adds that you can’t have real strength without control. That said, traditional training doesn’t often focus on your shoulder girdle muscles, which is why shoulder injuries are common. So, include moves like rotator cuff external rotations, wall slides and scapular push-ups in your warm-up. 2. Pelvic Floor Yes, you have a pelvic floor. And no, it’s not only important for women. It’s a sling of muscles at the base of your core. It supports everything above it, from your organs to your spine. “It stabilizes the pelvis, supports organ function and plays a huge role in performance — both in the gym and, well, elsewhere,” according to Morton-Buckleair. “It’s all part of what we call the powerhouse in Pilates — and no powerhouse is complete without training its foundation.” Wondering how to keep your pelvic floor strong and healthy? Start with your breath: inhale to relax the pelvic floor, exhale to gently lift and engage it. Now perform a deep squat with that breathing pattern in mind. Or add a Pilates class to your weekly routine. 3. Diaphragm Located at the base of your rib cage between your chest and belly, your diaphragm is a thin, dome-shaped muscle. When you inhale, it contracts and moves downwards, making room for your lungs to expand. When you exhale, it relaxes back to its original shape. You probably don’t think of all this very often, unless you’re doing specific breathwork. But you should. “The diaphragm isn’t just for breath — it’s your top core muscle, syncing breath with spinal support,” adds Morton-Buckleair. Basically, if your breathing mechanics are off, your core may not be doing its job properly — even if you’re doing moves like planks or leg raises. When you don’t engage your diaphragm effectively, you lose that deep core support. You may compensate in other ways or feel back pain. To avoid this, practice deep belly breathing on your back or while sitting. As you inhale through your nose, think of expanding your rib cage. Exhale slowly and fully, then repeat. 4. Feet Each one of your feet is made up of over 100 muscles, tendons and ligaments. Your foot is a complex structure — because it carries big responsibilities. “Having strong, mobile feet creates a stable base for every lift, sprint, or jump, and they’re essential for balance and stopping injury,” according to Veal. To strengthen your feet, consider barefoot training in safe settings. It strengthens the stabilizer muscles in your feet. It makes your ankles stronger. And it enhances proprioception — your body’s ability to sense where it is in space. All of this translates into better balance, control and coordination. 5. Neck Think of all the time you spend looking down at screens. Now consider all the upper body workout moves that engage the front side of your body, from bench pressing to bicep curls. These two factors can wreak havoc on your neck and upper back, which play a huge role in having good posture and staying pain-free. Veal notes that the deep neck flexors and lower trap muscles are often neglected — these are the muscles that help keep your head aligned over your spine and your shoulders pulled back. No need to go heavy to strengthen these muscles. A small movement like a chin tuck can work wonders for your neck and upper back: Sit upright, look straight ahead and gently glide your chin straight back without tilting your head up or bending your neck. 6. Hip Stabilizers You know better than to skip leg day. But do you give enough attention to the muscles that stabilize your hips? “Hip stabilizers like the gluteus medius, adductors and hip flexors are often overshadowed by the bigger glutes and quads,” says Veal. “Weakness here can lead to knee pain, hip tightness, and reduced lower-body power.” To give these muscles the attention they deserve, include single-leg moves such as step-ups and lateral band walks in your routine. They’ll help round out your lower-body workouts and make your bigger lifts more powerful, too. Prioritizing the areas above doesn’t have to take up hours every week. A few simple additions to your exercise schedule can pay off in terms of performance, injury prevention and overall well-being. It’s about investing in the foundation that keeps your body functioning at its best. You Might Also Dig: Leg-Building Workout RoutinesHow to Build a Bigger, Stronger ChestWhy You're Losing Muscle (and What to Do About It)