The Largest Muscles in the Body: Ranked by Size & Function
What are the largest muscles in the body? The gluteus maximus tops the list. See a ranked table of the biggest muscles, plus largest vs. strongest explained.
The gluteus maximus is the largest muscle in the human body by mass. It powers hip extension, keeps you upright, and drives nearly every push off the ground — from standing up to sprinting. "Largest" and "strongest" aren't the same thing, though, so below is a ranked list of the biggest muscles by size and a clear breakdown of what "strongest" really means.
The Largest Muscles, Ranked
These are the biggest skeletal muscles by mass and cross-sectional area. The lower body dominates the list because it carries and moves your whole body weight.
| Rank | Muscle | Location | Main Function |
|---|---|---|---|
| 1 | Gluteus maximus | Buttocks | Extends and rotates the hip; powers standing, climbing, sprinting |
| 2 | Quadriceps (vastus group) | Front of thigh | Extends the knee; drives squats, jumps, and walking |
| 3 | Latissimus dorsi | Mid/lower back | Pulls the arms down and back; widest muscle by surface area |
| 4 | Trapezius | Upper back/neck | Moves and stabilizes the shoulder blades and neck |
| 5 | Deltoids | Shoulders | Raise the arms forward, out, and back |
| 6 | Pectoralis major | Chest | Pushes and adducts the arms (press, hug, throw) |
| 7 | Hamstrings | Back of thigh | Bend the knee and extend the hip |
The gluteus maximus wins by sheer mass, but the latissimus dorsi is often called the largest by surface area because of how broadly it sheets across the back.
The Gluteus Maximus (#1)
The gluteus maximus is the heaviest and most powerful single muscle you have. It originates along the pelvis and sacrum and inserts on the femur and the IT band, giving it the leverage to extend the hip with serious force.
Its job is hip extension — driving your thigh backward — which is the engine behind getting out of a chair, walking uphill, jumping, and sprinting. It also externally rotates the hip and helps stabilize your trunk so you stay upright instead of folding forward. Because it's recruited every time you stand and move, it's both the biggest muscle and one of the most functionally important.
Largest vs. Strongest
People use "largest" and "strongest" interchangeably, but they measure different things — and "strongest" depends entirely on how you define strength.
- Largest by mass: the gluteus maximus, no contest.
- Strongest by total force produced: the big leg muscles — the quadriceps and especially the soleus (the deep calf muscle that holds you upright against gravity all day) generate enormous force.
- Strongest relative to its size: the masseter, the jaw muscle, can clench the molars with hundreds of pounds of bite force despite being small.
- Hardest-working: the heart, a muscle that never fully rests — but it's involuntary cardiac muscle, not a skeletal muscle you can train at the gym.
A few popular claims worth busting: the tongue is not "the strongest muscle" — that myth ignores that it's a flexible group of eight muscles, not a single power-lifter. The heart isn't the "strongest" skeletal muscle either; it's the most enduring. And the masseter only "wins" on a force-per-size ratio, not raw output. So the honest answer is: largest = gluteus maximus, and "strongest" has several correct answers depending on the metric.
Other Big Muscle Groups
Beyond the top of the list, a few groups deserve a closer look because they shape posture, power, and physique:
- Quadriceps: four muscles (the three vastus heads plus rectus femoris) acting as one knee extender — collectively the largest muscle group in the front of the body.
- Latissimus dorsi: the "wings" that create back width and drive every pulling motion.
- Trapezius: a large kite-shaped muscle spanning the neck to mid-back, critical for shoulder health and posture.
- Hamstrings: three muscles that balance the quads and protect the knees during running.
- Pectoralis major: the main pressing muscle of the chest, central to upper-body pushing strength.
How to Train the Biggest Muscles
Big muscles respond best to compound, loaded movements that let you progressively add weight over time:
- Glutes & hamstrings: squats, hip thrusts, deadlifts, and lunges.
- Quadriceps: squats, leg presses, and split squats.
- Lats & traps: pull-ups, rows, and lat pulldowns.
- Chest & delts: bench press, overhead press, and push-ups.
Train each major group 2–3 times per week, prioritize compound lifts, and add resistance gradually. Because the glutes and quads are so large, training the lower body burns substantial energy — a useful bonus if body composition is a goal.
Frequently Asked Questions
What is the largest muscle in the human body? The gluteus maximus — the main muscle of the buttocks. It's the heaviest and most powerful single skeletal muscle, responsible for hip extension and keeping you upright.
What is the strongest muscle in the body? It depends on the metric. By force relative to size, the masseter (jaw) wins. By total force, the leg muscles like the soleus and quadriceps lead. The heart is the most enduring but is involuntary cardiac muscle.
Is the tongue the strongest muscle? No — that's a myth. The tongue is a group of eight muscles working together, and it isn't exceptionally strong by any standard measure. It's agile and tireless, not the strongest.
What is the largest muscle by surface area? The latissimus dorsi sheets broadly across the back, making it the largest by surface area, while the gluteus maximus is largest by mass.
Put Your Biggest Muscles to Work
The glutes and quads are your body's largest engines — and training them burns serious energy. Squats hit both at once:
Related Guides
- Squat Calorie Calculator — Estimate your burn from squats
- Fire Hydrant Exercise — Target the side glutes with no equipment