The Hip abductor muscle group are located on the lateral thigh. The primary hip abductor muscles include the
gluteus medius, gluteus minimus, and tensor fasciae latae. The secondary hip abductors include the
piriformis, sartorius, and superior fibers of the gluteus maximus.
Glutes: Hip-Thrust
Thrust: Drive your hips up towards the ceiling until your body forms a straight line from your knees to your
shoulders. Squeeze your glutes at the top of the movement, hold for a second or two, then lower your hips
back down to the starting position.
Hamstrings: Romanian Deadlift
A Romanian Deadlift (RDL) is a deadlift in which the body is bent at the hips and the knees are not bent.
The deadlift is a strengthening exercise where a loaded barbell is lifted off the ground from a stabilized,
bent over position, knees free to bend.
Quads: Leg Extension
Leg extensions are done on a leg extension machine. You sit on the machine with a weighted pad on top of
your lower legs. Then you use your quads to repeatedly extend your knees and lift your lower legs. While the
leg extension is a great quad workout, it might not be the most practical move.
Calves: Seated Calf Raises
Seated calf raises are an exercise that primarily targets the soleus muscle, with minimal engagement of the
gastrocnemius, due to the flexed knee position placing the gastrocnemius in a shortened state known as
active insufficiency
Abs: Captains Chair Leg Raises
The captain's chair leg raise is a bodyweight exercise that targets the abs. It is performed on an apparatus
that allows the forearms to rest on pads and the upright torso to hang freely. Leg raise variations are
often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training.
