The hip adductors are a group of five muscles located in the medial compartment of the thigh. These muscles
are the adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus. Due to their position,
the hip adductors shape the surface anatomy of the medial thigh.
Back: Back Extension
Extend the hip and back together to bring yourself up to an extended position above horizontal in which
the
entire back, including the upper back, is extended completely and the glutes are forcefully contracted.
Lift
your head up at the top to reinforce upper back extension.
Hamstrings: Seated Leg Curls
Seated leg curls are an exercise that primarily targets the hamstrings and glutes. This isolation
exercise
can be performed on a leg curl machine, where you sit with your back flat against the chair and your
heels
resting on the roller pad.
Quads: Pendulum Squat
The pendulum squat is a machine-based lower-body exercise that guides the user through a fixed, curved arc
to mimic a squat while providing back support and reducing spinal compression.
Calves: Calf Raises On Leg Press
Leg press calf raises are a machine-based isolation exercise that targets the gastrocnemius and soleus
muscles by pressing through the balls of the feet while keeping the knees nearly locked to isolate ankle
plantarflexion.
Abs: Russian Twists
The Russian twist is a core-strengthening exercise that targets the obliques, rectus abdominis, and
transverse abdominis through rotational movement.
