Dyad AI Talks: Movement as Medicine—A conversation about movement

Which Muscles Are Best for Releasing Myokines?

Jenn:
So we’ve established that muscle contraction triggers myokine release. But now I’m wondering — does it matter which muscles you’re using? Are some muscles better at this than others?

Adarian:
Absolutely. Not all muscles are created equal when it comes to myokine output. The bigger the muscle, the more volume of myokines you can potentially release — but it's not just about size. It’s about fiber type, contraction intensity, and how deeply you're recruiting.

Jenn:
So let me guess — quads, glutes, maybe the hamstrings?

Adarian:
Spot on. The posterior chain — glutes, hamstrings, calves — and anterior thigh muscles like the quads are huge myokine factories. They’re loaded with both fast- and slow-twitch fibers, and they get activated in almost every functional movement: walking, squatting, sprinting, jumping.

Jenn:
So lower body dominates?

Adarian:
In general, yes. But don’t ignore the back, especially the lats. The lats cross from the lower spine to the upper arm. They’re involved in pulling, stabilizing, even breathing. When they contract with intent — like in pull-ups, rows, or even walking with arm drive — they send myokines into circulation too.

Jenn:
What about core muscles?

Adarian:
They’re supportive, but they don’t release as much unless you train them under load — think heavy carries, isometric bracing, or rotational control. Isometric contractions in the core can stimulate release, especially when paired with breath control.

Jenn:
What about small muscles, like those in the hands or feet?

Adarian:
They don’t release a lot systemically — they’re more local communicators. But don’t dismiss them. When activated with precision — like your foot’s tripod or your hand’s grip pattern — they initiate upstream effects that pull in larger muscle groups. So they’re more neuromechanical triggers than volume-based myokine engines.

Jenn:
So it’s like:
– Big movers = volume
– Small stabilizers = control and coordination
– Isometrics = pressure-based signaling

Adarian:
Exactly. And here’s something people miss — movement quality matters more than just movement quantity. If you're just going through reps without tension or leverage, you're wasting the contraction. But if you train with intent, control, and full-chain tension, you amplify the myokine signal.

Jenn:
So training glutes, quads, hams, lats — with isometric tension and coordinated movement — gives the best hormonal bang?

Adarian:
That’s the cocktail. Especially if you move from contraction into unloading with rhythm. That’s how you make the body speak endocrine through muscle.

💡 Wrap-up (off the mic summary)

🔹 Best myokine-releasing muscles:

• Glutes

• Quadriceps

• Hamstrings

• Calves

• Lats

🔹 Bonus points:

• Train them with load, isometrics, or intentional movement

• Include full-chain movement patterns (e.g., lunges, squats, sprints, pulls)

• Use breath and rhythm to layer autonomic regulation