Which Muscles Are the Largest in the Human Body?

Ever wondered which muscles make up most of your body mass? I came across a fascinating visual breakdown of human muscle volume, and the numbers might surprise you.

Here’s a simplified summary of muscle size by volume, with a special focus on lower vs. upper body muscle distribution. While the exact volume in cubic centimeters (cm³) is interesting, what really matters is the percentage of total muscle mass each group represents.

🦵 Lower Body Muscles – 76% of Total Muscle Mass

If you're trying to gain muscle efficiently, your lower body is where the magic happens. Here's the breakdown:

• Quadriceps femoris – 1,791 cm³ (29.8%)

• Gluteal muscles – 1,203 cm³ (Gluteus maximus: 871 cm³, Gluteus medius: 332 cm³) (20.0%)

• Calves & plantaris – 849 cm³ (14.1%)

• Hamstrings – 724 cm³ (12.0%)

➡️ Total Lower Body Volume: 4,567 cm³
That’s a whopping 76% of total muscle mass.

💪 Upper Body Muscles – Only 24% of Total Muscle Mass

Despite all the attention upper body workouts get, they account for just a quarter of your muscle volume:

• Deltoids – 376 cm³

• Trapezius – 217 cm³

• Pectoralis major (chest) – 260 cm³

• Biceps brachii – 112 cm³

• Triceps brachii – 237 cm³

• Latissimus dorsi (back) – 244 cm³

➡️ Total Upper Body Volume: 1,446 cm³
That’s only 24% of your total muscle mass.

Total Muscle Mass Considered: 6,013 cm³

💡 Key Takeaway: Train Smart, Not Just Hard

If you're aiming to build serious muscle mass, don’t skip leg day. Your quads and glutes alone make up nearly 50% of your entire muscle mass.

So next time you’re designing your workout plan, remember:
📌 Big muscles = big returns.
📌 Focus on lower body for maximum hypertrophy.
📌 Skip curls, hit squats.