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Muscle Groups for Pilates

Understanding Muscles Groups and their Actions

Need help understanding which muscles do which actions? Here is a list of muscle groups and actions with the corresponding muscles!

Scapula Elevators


  • Trapezius (upper fibers)
  • Rhomboid major
  • Rhomboid minor
  • Levator Scapula

Scapula Depressors

  • Trapezius (lower fibers)
  • Serratus anterior
  • Pectoralis minor

Shoulder Flexors

  • Deltoid
  • Pectoralis major
  • Biceps brachii
  • Coracobrachialis

Shoulder Extensors

  • Deltoid
  • Latissimus dorsi
  • Teres major
  • Infraspinatus
  • Teres minor
  • Pectoralis major
  • Triceps brachii

Elbow Flexors

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Pronator teres

Elbow Extensors

  • Triceps brachii
  • Anconeus

Spinal Flexors

  • Rectus abdominis
  • External oblique (bilaterally)
  • Internal oblique (bilaterally)

Spinal Extensors

  • Spinalis
  • Lngissimus
  • Iliocostalis
  • Multifidi
  • Rotatores
  • Semispinalis
  • Quadratus lumborum

Spinal Rotators

  • External oblique (opposite side)
  • Internal oblique (same side)
  • Multifidi (opposite side)
  • Rotatores (opposite side)

Hips Flexors

  • Rectus femoris
  • Gluteus medius
  • Gluteus minimus
  • Pectineus
  • Tensor fasciae latae
  • Sartorius
  • Psoas major
  • Iliacus

Hips Extensors

  • Biceps femoris
  • Semitendinosus
  • Semimembranosus
  • Gluteus maximus
  • Gluteus medius
  • Adductor magnus

Hip Abduction

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus
  • Tensor fasciae latae
  • Sartorius

Hip Adduction

  • Adductor magnus
  • Adductor longus
  • Adductor brevis
  • Gracilis
  • Pectineus

Knee Flexors (hamstring group)

  • Biceps femoris
  • Semitendinosus
  • Semimembranosus
  • Popliteus
  • Gastrocnemius

Knee Extensors (quadricep group)

  • Rectus femoris
  • Vastus lateralis
  • Vastus medialis
  • Vastus intermedius

Ankle Plantar Flexion (point)

  • Gastrocnemius
  • Soleus
  • Tibialis posterior
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Peroneus longus
  • Peroneus brevis
  • Plantaris

Ankle Dorsiflexion (flex)

  • Tibialis anterior
  • Extensor digitorum longus
  • Extensor hallucis longus

Don’t know some of these terms? Check out this article of pilates words and terms.

Want a visual of this anatomy? Feeling overwhelmed? Check out this review of the best anatomy book on the market.

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