Which Exercise Engages the Most Muscles? Full‑Body Workout Guide

Ever wonder which move lights up the biggest number of muscles in one go? The answer can shape your training, cut workout time, and boost overall strength. Below you’ll discover the exercises that truly count as most muscles exercise, learn what muscles they hit, and get practical tips to nail the form safely.

What makes an exercise “full‑body”?

A full‑body move isn’t just a collection of isolated actions. It combines multiple joint actions - like a squat, a press, and a hinge - so that upper‑ and lower‑body muscles fire together. The more joints involved, the higher the neural demand, which translates into greater calorie burn and functional strength.

Top exercises that recruit the most muscle groups

Here are the eight powerhouse moves that consistently show up in strength‑training research and elite‑athlete programs.

• Burpee is a full‑body conditioning exercise that blends a squat, plank, and jump, engaging over 20 major muscle groups without any equipment.
• Deadlift is a compound lift that primarily works the posterior chain - glutes, hamstrings, lower back, and traps - while also recruiting core and forearms.
• Squat is a lower‑body staple that activates quads, glutes, hamstrings, and core stabilizers, and can be turned into a full‑body move when combined with an overhead press.
• Clean and Press is a Olympic‑style lift that shifts a barbell from the floor to the shoulders (clean) and then overhead (press), hitting nearly every major muscle group.
• Push‑up is a body‑weight press that works chest, shoulders, triceps, and core, especially when performed with variations like Spiderman or plyo push‑ups.
• Pull‑up is a vertical pulling movement that targets lats, biceps, rear delts, and also challenges the core for stabilization.
• Turkish Get‑Up is a kettlebell (or dumbbell) drill that moves from lying to standing while keeping the weight overhead, engaging shoulders, core, hips, and legs in a coordinated sequence.
• Kettlebell Swing is a hip‑hinge power move that fires glutes, hamstrings, core, and posterior shoulder muscles, plus it provides a cardio punch.

Comparison of the top full‑body moves

How to perform each exercise safely

Below are quick, step‑by‑step cues for the eight moves. Master these basics before adding weight or speed.

1. Burpee
   1. Start standing tall, feet shoulder‑width.
   2. Drop into a squat, place hands on the floor.
   3. Kick feet back into a plank, keep body straight.
   4. Immediately jump feet forward to return to squat.
   5. Explode upward, reaching arms overhead.
2. Deadlift
   1. Feet hip‑wide, bar over mid‑foot.
   2. Grip bar just outside knees, shoulders over bar.
   3. Engage core, push hips back, keep back neutral.
   4. Drive through heels, stand tall, lock hips at top.
   5. Lower bar by hinging hips, maintaining tension.
3. Squat
   1. Feet slightly wider than shoulder‑width, toes out.
   2. Chest up, core braced, sit back as if into a chair.
   3. Descend until thighs are at least parallel.
   4. Press through heels, drive hips forward, return.
4. Clean & Press
   1. Start from deadlift position, pull bar to mid‑thigh.
   2. Explode upward, shrug shoulders, pull bar high.
   3. Catch bar on shoulders (front rack), dip slightly.
   4. Press bar overhead, lock elbows, then lower.
5. Push‑up
   1. Hands under shoulders, body in straight line.
   2. Lower chest until elbows at ~45°.
   3. Push back up, fully extend elbows.
6. Pull‑up
   1. Grab bar with overhand grip, hands shoulder‑wide.
   2. Engage scapular retraction, pull chin over bar.
   3. Lower with control to full hang.
7. Turkish Get‑Up
   1. Lie on back, kettlebell in right hand, arm straight.
   2. Roll onto left elbow, then left hand, hips up.
   3. Lift hips, sweep left leg back, kneel.
   4. Stand up, keeping weight overhead.
   5. Reverse steps to return to floor.
8. Kettlebell Swing
   1. Feet hip‑wide, kettlebell on floor between feet.
   2. Hinge at hips, grab handle, swing back between legs.
   3. Drive hips forward, let momentum lift kettlebell to chest height.
   4. Let it swing back, repeat.

Choosing the right move for your goals

If your aim is pure strength, deadlifts and clean‑and‑presses provide the biggest load potential. For calorie‑burn and cardio, burpees and kettlebell swings win. Athletes needing mobility often favor Turkish get‑ups because the motion improves joint stability while still loading the entire body.

Common mistakes and how to avoid them

• Rounding the back on deadlifts - keep a neutral spine; think “proud chest”.
• Letting the knees cave on squats - push knees outward, keep them aligned with toes.
• Dropping too low on push‑ups - aim for a straight line; stop when chest is a few inches from the floor.
• Using momentum on Turkish get‑ups - move slowly, prioritize control over speed.
• Skipping the hip hinge on kettlebell swings - the power comes from hips, not arms.

Quick cheat‑sheet

• Best for total muscle recruitment: Burpee (no equipment).
• Best for maximal strength: Deadlift & Clean and Press.
• Best for functional mobility: Turkish Get‑Up.
• Best for cardio‑strength hybrid: Kettlebell Swing.