Muscle Exercises by Muscle Group | OPA Fit
Browse exercises by muscle group to quickly find the best movements for your workout.
Whether you’re targeting strength, muscle growth, mobility, or injury prevention, selecting a specific muscle helps you focus your training and build balanced programs.
Choose a muscle group below to explore detailed exercise guides, equipment options, and proper technique.
Muscle Groups Available on OPA Fit
OPA Fit organizes exercises by all major muscle groups to help you build focused, balanced, and effective workouts. Whether you are training at home or in the gym, selecting exercises by muscle group makes it easier to plan sessions, track progress, and avoid overtraining.
Core and hip-related muscle groups include abdominals, abductors, adductors, and glutes, which are essential for stability, posture, and overall movement efficiency. Strengthening these muscles supports athletic performance and reduces the risk of lower-body injuries.
Upper-body pushing and pulling muscles such as chest, biceps, triceps, shoulders, forearms, lats, traps, middle back, lower back, and neck play a major role in lifting, carrying, and upper-body control. Training these muscle groups helps improve strength, muscle definition, and everyday functional movements.
Lower-body muscles including quadriceps, hamstrings, and calves generate power for walking, running, squatting, and jumping. Developing strong legs improves balance, coordination, and long-term joint health.
Each muscle group page on OPA Fit provides detailed exercise options, equipment variations, and technique guidance, allowing you to choose movements that match your fitness level and goals. By training all muscle groups in a structured way, you can create safer, more effective workout routines and maintain long-term progress.
Explore exercises
Romanian Deadlift
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider...
Anterior Tibialis-SMR
Begin seated on the ground with your legs bent and your feet on the floor. Using a Muscle Roller or a rolling pin, ap...
Lying Leg Curls
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on th...
Standing Barbell Press Behind Neck
This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a r...
Landmine Linear Jammer
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight a...
Tate Press
Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing ea...