U8L Training Library / Muscles & joints
The anatomy behind each movement.
Browse Ultimate Lift’s complete muscle and joint reference index. Explore anatomical regions, locate structures in the body and connect them with the movements you train.
153Muscle references
34Joint references
5Body 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. Full anatomy access is available in the Ultimate Lift app.
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.
187anatomy references
Head & neck
7 muscles
Hyoid muscles
- DigastricDigastricus
- GeniohyoidReference entry · not included in this 3D demo
- Mylohyoid
- Omohyoid
- Sternohyoid
- SternothyroidReference entry · not included in this 3D demo
- StylohyoidReference entry · not included in this 3D demo
11 muscles
Neck
- Anterior ScaleneScalenus Anterior · Scalenus AnticusReference entry · not included in this 3D demo
- Longus CapitisReference entry · not included in this 3D demo
- Longus ColliLongus CervicisReference entry · not included in this 3D demo
- Middle ScaleneScalenus Medius
- Obliquus Capitis InferiorInferior Oblique (suboccipital)Reference entry · not included in this 3D demo
- Obliquus Capitis SuperiorSuperior Oblique (suboccipital)Reference entry · not included in this 3D demo
- Posterior ScaleneScalenus PosteriorReference entry · not included in this 3D demo
- Rectus Capitis Posterior MajorGreater Posterior Rectus CapitisReference entry · not included in this 3D demo
- Rectus Capitis Posterior MinorLesser Posterior Rectus CapitisReference entry · not included in this 3D demo
- Splenius capitis
- SternocleidomastoidSCM
1 joints
Jaw
- Temporomandibular JointSynovial joint
3 joints
Neck
- Atlanto-axial JointSynovial joint
- Atlanto-occipital JointSynovial joint
- Zygapophyseal JointSynovial joint
Torso & shoulders
5 muscles
Abdominals
- External Abdominal ObliqueExternal Oblique
- Internal Abdominal ObliqueReference entry · not included in this 3D demo
- PyramidalisReference entry · not included in this 3D demo
- Rectus Abdominis
- Transversus AbdominisTrA · Transverse AbdominisReference 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
- DiaphragmThoracic DiaphragmReference entry · not included in this 3D demo
- External IntercostalsReference entry · not included in this 3D demo
- Internal intercostalsReference entry · not included in this 3D demo
4 muscles
Rotator cuff
- Infraspinatus
- Subscapularis
- Supraspinatus
- Teres Minor
2 muscles
Serratus muscles
- Serratus Anterior
- SubclaviusReference entry · not included in this 3D demo
15 muscles
Spinal extensors
- IliocostalisReference entry · not included in this 3D demo
- Iliocostalis CervicisReference entry · not included in this 3D demo
- Iliocostalis Lumborum
- Iliocostalis ThoracisReference entry · not included in this 3D demo
- LongissimusReference entry · not included in this 3D demo
- Longissimus CapitisReference entry · not included in this 3D demo
- Longissimus Thoracis
- Lumbar MultifidusReference entry · not included in this 3D demo
- Quadratus LumborumQLReference entry · not included in this 3D demo
- RotatoresRotatores spinaeReference entry · not included in this 3D demo
- SemispinalisReference entry · not included in this 3D demo
- Semispinalis capitis
- Serratus Posterior
- SpinalisReference 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 DiscCartilaginous joint
- Lumbosacral JointSynovial joint
3 joints
Shoulder
- Acromioclavicular JointCoracoacromial Arch · Coracoacromial LigamentSynovial joint
- Glenohumeral JointShoulder Joint · Glenoid LabrumSynovial joint
- Sternoclavicular JointSynovial joint
3 joints
Thoracic spine & ribs
- Costotransverse JointSynovial joint
- Costovertebral JointSynovial joint
- Sternocostal JointsSynovial joint
Arms & hands
4 muscles
Biceps & elbow flexors
- Biceps Brachii
- Brachialis
- BrachioradialisSupinator Longus
- Coracobrachialis
18 muscles
Forearm
- Abductor Pollicis LongusAPL
- Extensor Carpi Radialis BrevisECRB
- Extensor Carpi Radialis Longus
- Extensor Carpi UlnarisECU
- Extensor Digiti Minimi
- Extensor Digitorum CommunisExtensor Digitorum
- Extensor Indicis PropriusExtensor Indicis
- Extensor Pollicis BrevisEPB
- Extensor Pollicis LongusEPL
- Flexor Carpi RadialisFCR
- Flexor Carpi UlnarisFCU
- 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 DigitiReference entry · not included in this 3D demo
- Abductor Pollicis BrevisReference entry · not included in this 3D demo
- Adductor PollicisReference entry · not included in this 3D demo
- Dorsal Interossei (Hand)Dorsal Interosseous Muscles of the HandReference entry · not included in this 3D demo
- Flexor Digiti Minimi BrevisReference entry · not included in this 3D demo
- Flexor Pollicis BrevisReference entry · not included in this 3D demo
- Lumbricals (Hand)Reference entry · not included in this 3D demo
- Opponens Digiti MinimiReference entry · not included in this 3D demo
- Opponens PollicisReference entry · not included in this 3D demo
- Palmar InterosseiVolar InterosseiReference entry · not included in this 3D demo
- Palmaris BrevisReference entry · not included in this 3D demo
2 muscles
Triceps & elbow extensors
- Anconeus
- Triceps Brachii
2 joints
Elbow
- Elbow JointSynovial joint
- Proximal Radioulnar JointSynovial joint
5 joints
Hand
- Carpal JointsSynovial joint
- Carpometacarpal JointsSynovial joint
- Finger JointSynovial joint
- Hand JointsIntermetacarpal JointsSynovial joint
- Metacarpophalangeal JointsMetacarpophalangeal JointSynovial joint
3 joints
Wrist
- Distal Radioulnar JointSynovial joint
- Midcarpal JointSynovial joint
- Radiocarpal JointWrist JointSynovial joint
Hips & pelvis
2 muscles
Accessory hip muscles
- IliocapsularisReference entry · not included in this 3D demo
- Tensor Fascia LataTFL
6 muscles
Deep hip rotators
- Gemellus InferiorReference entry · not included in this 3D demo
- Gemellus SuperiorReference entry · not included in this 3D demo
- Obturator ExternusReference entry · not included in this 3D demo
- Obturator InternusReference entry · not included in this 3D demo
- PiriformisReference entry · not included in this 3D demo
- Quadratus FemorisReference 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
- BulbospongiosusReference entry · not included in this 3D demo
- CoccygeusIschiococcygeus
- DetrusorDetrusor Muscle · Detrusor VesicaeReference entry · not included in this 3D demo
- External Anal Sphincter
- External Urethral SphincterRhabdosphincter · Urogenital SphincterReference entry · not included in this 3D demo
- IschiocavernosusReference entry · not included in this 3D demo
- Levator AniReference entry · not included in this 3D demo
- Levator Ani Iliococcygeus
- Levator Ani Pubococcygeus
- Sphincter AniAnal SphincterReference entry · not included in this 3D demo
1 joints
Hip
- Hip JointSynovial joint
2 joints
Sacroiliac region
- Pubic SymphysisCartilaginous joint
- Sacroiliac JointSynovial joint
Legs & feet
3 muscles
Calves
- Gastrocnemius
- PlantarisReference 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 HallucisReference entry · not included in this 3D demo
- Adductor HallucisReference entry · not included in this 3D demo
- Dorsal Interossei (Foot)Reference entry · not included in this 3D demo
- Extensor Digitorum BrevisEDBReference entry · not included in this 3D demo
- Extensor Hallucis BrevisEHBReference entry · not included in this 3D demo
- Flexor Digitorum BrevisFDBReference entry · not included in this 3D demo
- Flexor Hallucis BrevisReference entry · not included in this 3D demo
- Flexor Hallucis Longus
- Plantar InterosseiReference entry · not included in this 3D demo
- Quadratus PlantaeFlexor digitorum accessoriusReference entry · not included in this 3D demo
9 muscles
Lower leg
- Extensor Digitorum LongusEDL
- Extensor Hallucis LongusEHL
- Fibularis BrevisPeroneus Brevis
- Fibularis LongusPeroneus Longus
- Fibularis TertiusPeroneus TertiusReference entry · not included in this 3D demo
- Flexor Digitorum Longus
- PopliteusReference entry · not included in this 3D demo
- Tibialis Anterior
- Tibialis PosteriorReference entry · not included in this 3D demo
7 muscles
Quadriceps & sartorius
- Articularis GenuArticularis GenusReference entry · not included in this 3D demo
- Rectus Femoris
- SartoriusTailor's muscle
- Vastus Intermedius
- Vastus Lateralis
- Vastus Medialis
- Vastus Medialis ObliqueVMOReference entry · not included in this 3D demo
2 joints
Ankle
- Ankle Joint (Talocrural)Ankle Joint · Tibiofibular Ankle SyndesmosisSynovial joint
- Subtalar JointSynovial joint
4 joints
Foot
- Foot JointsIntermetatarsal JointSynovial joint
- Metatarsophalangeal JointsMetatarsophalangeal JointSynovial joint
- Tarsal JointsIntertarsal JointSynovial joint
- Toe JointSynovial joint
3 joints
Knee
- Knee JointSynovial joint
- Patellofemoral JointSynovial joint
- Proximal Tibiofibular JointKnee Joint · Proximal Tibiofibular JointSynovial 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