Definition
Synergist muscles assist the prime movers, stabilizers, and fixators during an exercise by contributing additional support, force, and targeted muscle activation.
Explanation
- Every exercise involves multiple synergist muscles working together even if targeting a specific muscle group.
- Synergists fix joints in place, control accessory motions, and transfer force to the prime movers acting as helpers.
- Identifying synergists allows for full activation and tension during lifts – don’t just think of prime movers.
- Weaker synergists can limit your strength capacity on big lifts. Train them directly or with assistance exercises.
Examples
- Hamstrings and glutes aiding quadriceps during the squat.
- Upper back muscles stabilizing the core and shoulders on bench press.
Related Terms
- Prime mover muscles, stabilization, isolated exercises, compound exercises
Common Questions
- How do I learn which muscles are synergists? Analyze exercises biomechanically to identify joint motions and muscle roles.
- Should I train synergists directly? Yes, strengthening them boosts compound lift performance by plugging weak links.
Do Not Confuse With
- Antagonist muscle pairs – Muscles performing opposite actions that counter each other.
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