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This exercises the hip adductors. The simple mechanism allows exercising any suitable muscle where a small angle can be created to press it, for example the biceps (elbow flexion) or the hamstrings (knee flexion). [6]
1. Hip Opener. How to: Start standing with feet shoulder-width apart and elbows bent at 90-degree angles. Lift right leg and bend the knee, circling it in, up, and around.
How to use this list: Do each exercise below for 4 sets of 8-10 reps. If it is a single-sided exercise, go for 8-10 reps per side. You will need a kettlebell or a heavy dumbbell for this workout ...
The barbell back squat Bodyweight squat. A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
The single-leg hip thrust is a great exercise for activating and strengthening this mighty muscle group. How to do it: Lie with mid-back on a bench or couch and feet on the floor.
Adductor brevis; Adductor longus; Adductor magnus; Adductor minimus This is often considered to be a part of adductor magnus. pectineus; gracilis; Obturator externus [1] is also part of the medial compartment of thigh; The adductors originate on the pubis and ischium bones and insert mainly on the medial posterior surface of the femur.