If you lift regularly, you’re probably crushing bench presses, deadlifts, and squats. Maybe your biceps are popping, your quads are thick, and your lats have that nice V-taper. But let’s be honest—there are a few muscle groups that rarely get the attention they deserve.
And here’s the problem: neglecting these lesser-known muscles can lead to imbalances, injuries, and performance plateaus. Just because they’re not the “mirror muscles” doesn’t mean they aren’t important.
So let’s fix that.
Here are four overlooked muscle groups every lifter should train (but probably doesn’t). Each one plays a key role in your overall strength, mobility, and athletic performance. If you’re serious about building a balanced, injury-resistant body, these need to be part of your routine.
1. The Serratus Anterior
Where it is: This muscle sits underneath your armpit, wrapping around the ribcage like fingers reaching forward.
Why it matters: The serratus anterior is the unsung hero of upper body stability. It helps your shoulder blade move smoothly and keeps your shoulder joint healthy during pressing, pulling, and overhead work. If you’ve ever had shoulder pain during push-ups or overhead presses, this little guy might be part of the problem.
Signs you’re neglecting it:
- Shoulder discomfort during push-ups or bench press
- Poor overhead mobility
- Shoulder blades “winging” out from your back
How to train it:
- Wall Slides: Stand with your back and arms against a wall and slowly raise your arms while keeping them pressed against the surface.
- Push-Up Plus: Add an extra push at the top of a push-up to engage the serratus. It looks subtle, but it burns like fire.
- Landmine Press: The upward and slightly forward motion recruits the serratus beautifully.
Don’t be surprised if you can’t feel it at first—it takes time and focused effort to activate it properly. Once it’s working though, your shoulders will feel so much better.
2. The Tibialis Anterior
Where it is: This muscle runs along the front of your shin.
Why it matters: The tibialis anterior controls your foot as it lands during walking or running. It’s responsible for dorsiflexion—pulling your toes up—and it absorbs shock. Weakness here doesn’t just lead to shin splints. It can also throw off your squat stance, hurt your deadlift setup, and slow your sprinting power.
Signs you’re neglecting it:
- Shin splints
- Foot fatigue during cardio
- Trouble with ankle mobility
How to train it:
- Toe Raises: Stand or sit and lift your toes toward your shins. You’ll feel the burn quickly.
- Tib Bar Raises: If your gym has a tib bar or tibialis trainer, use it. Load light weight and do controlled lifts.
- Walking on Heels: Try walking heel-to-toe with your toes off the ground. Great as a warm-up or finisher.
Strong tibs help build bulletproof lower legs, and they can even improve ankle mobility and stability for Olympic lifts.
3. The Rotator Cuff
Where it is: This is actually a group of four small muscles deep in the shoulder—supraspinatus, infraspinatus, teres minor, and subscapularis.
Why it matters: These little muscles keep your shoulder joint stable. They don’t get the glory, but if they’re weak, you’ll feel it eventually. Whether you’re benching heavy or throwing a ball, rotator cuff stability is essential.
Signs you’re neglecting it:
- Clicking or popping in your shoulder
- Shoulder pain after upper body day
- Decreased strength in overhead pressing
How to train it:
- Band External Rotations: Simple but effective. Keep your elbow pinned to your side and rotate out against band resistance.
- Face Pulls: Not just for traps. Face pulls target the rear delts and rotator cuff together.
- Side-Lying Dumbbell Rotations: A classic physical therapy move that’s still relevant for lifters.
Don’t wait for pain to be your signal. Prevent shoulder breakdown by training your rotator cuff 2–3 times a week with light resistance and high reps.
4. The Adductors (Inner Thighs)
Where it is: These muscles run along the inside of your thighs and help bring your legs together.
Why it matters: They stabilize your hips and knees during squats, lunges, and even deadlifts. Most people focus on glutes and hamstrings but forget the inner thigh. Weak adductors can lead to poor squat depth, hip pain, or groin injuries.
Signs you’re neglecting it:
- Hips collapsing inward during squats
- Groin tightness or pulls
- Instability during single-leg movements
How to train it:
- Copenhagen Planks: Side planks with your top leg supported on a bench. Brutal but effective.
- Adductor Machine: Yes, the one most guys avoid. Use it.
- Sumo Deadlifts or Wide-Stance Squats: These hit the adductors more than you think.
A strong adductor group not only protects your knees and hips but also boosts your squat strength. It’s the missing link for a lot of people chasing big lifts.
Bonus Tip: How to Fit These Into Your Routine
You don’t have to overhaul your entire training program. Just sprinkle in accessory work throughout the week:
- Add rotator cuff and serratus work to your upper body warm-ups.
- Throw in tibialis work as part of your leg day or cardio warm-up.
- Use Copenhagen planks or adductor movements as finishers.
3 sets of 10–15 reps is usually enough to start seeing benefits.
Why These Muscles Matter Long-Term
Training these overlooked muscle groups isn’t just about avoiding injuries. It’s about building a more balanced, athletic, and durable body.
Think about it:
- Want better shoulder health? Train the serratus and rotator cuff.
- Want more power and less foot pain? Strengthen your tibialis.
- Want deeper, stronger squats? Don’t skip the adductors.
It’s not always the muscles you see that make the biggest difference. Sometimes, the ones in the background are doing the heaviest lifting.
So take a little time this week to give them some love. Your body will thank you—with better performance, fewer injuries, and more gains.
