Training library / Muscles & joints
The anatomy behind each movement.
Browse Lifty Fifty’s complete muscle and joint reference index. Explore anatomical regions, locate structures in the body and connect them with the movements you train.
153 Muscle references
34 Joint references
5 Body regions
Interactive anatomy demo
Explore the body in 3D.
Rotate the body, switch between muscles and skeleton, or locate a structure from the catalogue below.
Not all muscles are selectable in this website demo. The complete muscle and joint reference lists are below.
This demo includes 85 selectable muscle references and 34 joint references. The catalogue includes all 153 muscles.
Drag to rotate. Hold Shift and drag to pan; scroll or pinch to zoom. On touchscreens, drag with two fingers to pan. Arrow keys pan when the body is focused. Use Reset to recentre the body.
The complete anatomy index
Muscle and joint reference index.
Search by anatomical name, familiar alternative or body region. The full references add muscle attachments and actions, joint mechanics and their relationship to training.
187 anatomy references
Head & neck
7 muscles
Hyoid muscles
- Digastric Digastricus
- Geniohyoid Reference entry · not included in this 3D demo
- Mylohyoid
- Omohyoid
- Sternohyoid
- Sternothyroid Reference entry · not included in this 3D demo
- Stylohyoid Reference entry · not included in this 3D demo
11 muscles
Neck
- Anterior Scalene Scalenus Anterior · Scalenus Anticus Reference entry · not included in this 3D demo
- Longus Capitis Reference entry · not included in this 3D demo
- Longus Colli Longus Cervicis Reference entry · not included in this 3D demo
- Middle Scalene Scalenus Medius
- Obliquus Capitis Inferior Inferior Oblique (suboccipital) Reference entry · not included in this 3D demo
- Obliquus Capitis Superior Superior Oblique (suboccipital) Reference entry · not included in this 3D demo
- Posterior Scalene Scalenus Posterior Reference entry · not included in this 3D demo
- Rectus Capitis Posterior Major Greater Posterior Rectus Capitis Reference entry · not included in this 3D demo
- Rectus Capitis Posterior Minor Lesser Posterior Rectus Capitis Reference entry · not included in this 3D demo
- Splenius capitis
- Sternocleidomastoid SCM
1 joints
Jaw
- Temporomandibular Joint Synovial joint
3 joints
Neck
- Atlanto-axial Joint Synovial joint
- Atlanto-occipital Joint Synovial joint
- Zygapophyseal Joint Synovial joint
Torso & shoulders
5 muscles
Abdominals
- External Abdominal Oblique External Oblique
- Internal Abdominal Oblique Reference entry · not included in this 3D demo
- Pyramidalis Reference entry · not included in this 3D demo
- Rectus Abdominis
- Transversus Abdominis TrA · Transverse Abdominis Reference entry · not included in this 3D demo
2 muscles
Chest
- Pectoralis Major
- Pectoralis Minor
1 muscles
Deltoids
- Deltoid
2 muscles
Latissimus & teres major
- Latissimus Dorsi
- Teres Major
3 muscles
Respiratory muscles
- Diaphragm Thoracic Diaphragm Reference entry · not included in this 3D demo
- External Intercostals Reference entry · not included in this 3D demo
- Internal intercostals Reference entry · not included in this 3D demo
4 muscles
Rotator cuff
- Infraspinatus
- Subscapularis
- Supraspinatus
- Teres Minor
2 muscles
Serratus muscles
- Serratus Anterior
- Subclavius Reference entry · not included in this 3D demo
15 muscles
Spinal extensors
- Iliocostalis Reference entry · not included in this 3D demo
- Iliocostalis Cervicis Reference entry · not included in this 3D demo
- Iliocostalis Lumborum
- Iliocostalis Thoracis Reference entry · not included in this 3D demo
- Longissimus Reference entry · not included in this 3D demo
- Longissimus Capitis Reference entry · not included in this 3D demo
- Longissimus Thoracis
- Lumbar Multifidus Reference entry · not included in this 3D demo
- Quadratus Lumborum QL Reference entry · not included in this 3D demo
- Rotatores Rotatores spinae Reference entry · not included in this 3D demo
- Semispinalis Reference entry · not included in this 3D demo
- Semispinalis capitis
- Serratus Posterior
- Spinalis Reference entry · not included in this 3D demo
- Spinalis Thoracis
4 muscles
Upper back
- Levator Scapulae
- Rhomboid major
- Rhomboid minor
- Trapezius
2 joints
Lumbar spine
- Intervertebral Disc Cartilaginous joint
- Lumbosacral Joint Synovial joint
3 joints
Shoulder
- Acromioclavicular Joint Coracoacromial Arch · Coracoacromial Ligament Synovial joint
- Glenohumeral Joint Shoulder Joint · Glenoid Labrum Synovial joint
- Sternoclavicular Joint Synovial joint
3 joints
Thoracic spine & ribs
- Costotransverse Joint Synovial joint
- Costovertebral Joint Synovial joint
- Sternocostal Joints Synovial joint
Arms & hands
4 muscles
Biceps & elbow flexors
- Biceps Brachii
- Brachialis
- Brachioradialis Supinator Longus
- Coracobrachialis
18 muscles
Forearm
- Abductor Pollicis Longus APL
- Extensor Carpi Radialis Brevis ECRB
- Extensor Carpi Radialis Longus
- Extensor Carpi Ulnaris ECU
- Extensor Digiti Minimi
- Extensor Digitorum Communis Extensor Digitorum
- Extensor Indicis Proprius Extensor Indicis
- Extensor Pollicis Brevis EPB
- Extensor Pollicis Longus EPL
- Flexor Carpi Radialis FCR
- Flexor Carpi Ulnaris FCU
- Flexor Digitorum Profundus
- Flexor Digitorum Superficialis
- Flexor Pollicis Longus
- Palmaris Longus
- Pronator Quadratus
- Pronator Teres
- Supinator
11 muscles
Intrinsic hand muscles
- Abductor Digiti Minimi (Hand) Abductor Digiti Minimi Manus · Abductor Minimi Digiti Reference entry · not included in this 3D demo
- Abductor Pollicis Brevis Reference entry · not included in this 3D demo
- Adductor Pollicis Reference entry · not included in this 3D demo
- Dorsal Interossei (Hand) Dorsal Interosseous Muscles of the Hand Reference entry · not included in this 3D demo
- Flexor Digiti Minimi Brevis Reference entry · not included in this 3D demo
- Flexor Pollicis Brevis Reference entry · not included in this 3D demo
- Lumbricals (Hand) Reference entry · not included in this 3D demo
- Opponens Digiti Minimi Reference entry · not included in this 3D demo
- Opponens Pollicis Reference entry · not included in this 3D demo
- Palmar Interossei Volar Interossei Reference entry · not included in this 3D demo
- Palmaris Brevis Reference entry · not included in this 3D demo
2 muscles
Triceps & elbow extensors
- Anconeus
- Triceps Brachii
2 joints
Elbow
- Elbow Joint Synovial joint
- Proximal Radioulnar Joint Synovial joint
5 joints
Hand
- Carpal Joints Synovial joint
- Carpometacarpal Joints Synovial joint
- Finger Joint Synovial joint
- Hand Joints Intermetacarpal Joints Synovial joint
- Metacarpophalangeal Joints Metacarpophalangeal Joint Synovial joint
3 joints
Wrist
- Distal Radioulnar Joint Synovial joint
- Midcarpal Joint Synovial joint
- Radiocarpal Joint Wrist Joint Synovial joint
Hips & pelvis
2 muscles
Accessory hip muscles
- Iliocapsularis Reference entry · not included in this 3D demo
- Tensor Fascia Lata TFL
6 muscles
Deep hip rotators
- Gemellus Inferior Reference entry · not included in this 3D demo
- Gemellus Superior Reference entry · not included in this 3D demo
- Obturator Externus Reference entry · not included in this 3D demo
- Obturator Internus Reference entry · not included in this 3D demo
- Piriformis Reference entry · not included in this 3D demo
- Quadratus Femoris Reference entry · not included in this 3D demo
3 muscles
Gluteals
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
5 muscles
Hip adductors
- Adductor Brevis
- Adductor Longus
- Adductor Magnus
- Gracilis
- Pectineus
3 muscles
Hip flexors
- Iliacus
- Psoas Major
- Psoas Minor
10 muscles
Pelvic floor
- Bulbospongiosus Reference entry · not included in this 3D demo
- Coccygeus Ischiococcygeus
- Detrusor Detrusor Muscle · Detrusor Vesicae Reference entry · not included in this 3D demo
- External Anal Sphincter
- External Urethral Sphincter Rhabdosphincter · Urogenital Sphincter Reference entry · not included in this 3D demo
- Ischiocavernosus Reference entry · not included in this 3D demo
- Levator Ani Reference entry · not included in this 3D demo
- Levator Ani Iliococcygeus
- Levator Ani Pubococcygeus
- Sphincter Ani Anal Sphincter Reference entry · not included in this 3D demo
1 joints
Hip
- Hip Joint Synovial joint
2 joints
Sacroiliac region
- Pubic Symphysis Cartilaginous joint
- Sacroiliac Joint Synovial joint
Legs & feet
3 muscles
Calves
- Gastrocnemius
- Plantaris Reference entry · not included in this 3D demo
- Soleus
3 muscles
Hamstrings
- Biceps Femoris
- Semimembranosus
- Semitendinosus
11 muscles
Intrinsic foot muscles
- Abductor Digiti Minimi (Foot) Reference entry · not included in this 3D demo
- Abductor Hallucis Reference entry · not included in this 3D demo
- Adductor Hallucis Reference entry · not included in this 3D demo
- Dorsal Interossei (Foot) Reference entry · not included in this 3D demo
- Extensor Digitorum Brevis EDB Reference entry · not included in this 3D demo
- Extensor Hallucis Brevis EHB Reference entry · not included in this 3D demo
- Flexor Digitorum Brevis FDB Reference entry · not included in this 3D demo
- Flexor Hallucis Brevis Reference entry · not included in this 3D demo
- Flexor Hallucis Longus
- Plantar Interossei Reference entry · not included in this 3D demo
- Quadratus Plantae Flexor digitorum accessorius Reference entry · not included in this 3D demo
9 muscles
Lower leg
- Extensor Digitorum Longus EDL
- Extensor Hallucis Longus EHL
- Fibularis Brevis Peroneus Brevis
- Fibularis Longus Peroneus Longus
- Fibularis Tertius Peroneus Tertius Reference entry · not included in this 3D demo
- Flexor Digitorum Longus
- Popliteus Reference entry · not included in this 3D demo
- Tibialis Anterior
- Tibialis Posterior Reference entry · not included in this 3D demo
7 muscles
Quadriceps & sartorius
- Articularis Genu Articularis Genus Reference entry · not included in this 3D demo
- Rectus Femoris
- Sartorius Tailor's muscle
- Vastus Intermedius
- Vastus Lateralis
- Vastus Medialis
- Vastus Medialis Oblique VMO Reference entry · not included in this 3D demo
2 joints
Ankle
- Ankle Joint (Talocrural) Ankle Joint · Tibiofibular Ankle Syndesmosis Synovial joint
- Subtalar Joint Synovial joint
4 joints
Foot
- Foot Joints Intermetatarsal Joint Synovial joint
- Metatarsophalangeal Joints Metatarsophalangeal Joint Synovial joint
- Tarsal Joints Intertarsal Joint Synovial joint
- Toe Joint Synovial joint
3 joints
Knee
- Knee Joint Synovial joint
- Patellofemoral Joint Synovial joint
- Proximal Tibiofibular Joint Knee Joint · Proximal Tibiofibular Joint Synovial joint
No matching anatomy references.
Try a broader search or clear the filters to see the complete catalogue.
The index counts distinct library references, not left and right sides separately. Some entries describe muscle heads or grouped structures. Anatomical coverage extends beyond the main muscles used in strength training.
See muscle roles in the low-bar squat