Abductors

Other muscles

43 Exercises

Alternate Leg Diagonal Bound

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Assume a comfortable stance with one foot slightly in front of the other.
  • Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
  • It may help to use a line on the ground to guage distance from side to side.
  • Repeat the sequence with the other leg.

Box Jump (Multiple Response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  • Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
  • Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Skip

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • You will need several boxes lined up about 8 feet apart.
  • Begin facing the first box with one leg slightly behind the other.
  • Drive off the back leg, attempting to gain as much height with the hips as possible.
  • Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
  • Then, step to the next box and repeat.

Box Squat with Bands

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Box Squat with Chains

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
  • To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Carioca Quick Step

Category: plyometrics
Level: beginner
Primary Muscles:
  • adductors
Secondary Muscles:
  • abdominals
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
  • With your right foot, quick step behind and pull the knee up.
  • Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

Crossover Reverse Lunge

Category: stretching
Force: pull
Level: intermediate
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • abductors
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Stand with your feet shoulder width apart. This will be your starting position.
  • Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
  • After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Dancer's Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • lower back
Secondary Muscles:
  • abductors
  • glutes
Instructions:
  • Sit up on the floor.
  • Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
  • Place your left arm on your right leg and your right hand on the floor.
  • Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Depth Jump Leap

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
  • Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
  • Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
  • Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.

Double Leg Butt Kick

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your knees slightly bent.
  • Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
  • As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
  • Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Fast Skipping

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Start in a relaxed position with one leg slightly forward. This will be your starting position.
  • Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
  • Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

Front Box Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
  • Perform a short squat in preparation for jumping, swinging your arms behind you.
  • Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  • Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Front Cone Hops (or hurdle hops)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Set up a row of cones or other small barriers, placing them a few feet apart.
  • Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
  • Begin by jumping with both feet over the first cone, swinging both arms as you jump.
  • Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
  • Continue until you have jumped over all of the cones.

Hip Circles (prone)

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abductors
Secondary Muscles:
  • adductors
Instructions:
  • Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
  • Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
  • Perform this slowly for a number of repetitions, and repeat on the other side.

Hurdle Hops

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Set up a row of hurdles or other small barriers, placing them a few feet apart.
  • Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
  • Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
  • Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

Iliotibial Tract-SMR

Category: stretching
Force: static
Level: intermediate
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • abductors
Instructions:
  • Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
  • Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
  • Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.

IT Band and Glute Stretch

Category: stretching
Force: static
Level: intermediate
Equipment: other
Primary Muscles:
  • abductors
Instructions:
  • Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
  • Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

Knee Across The Body

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • glutes
Secondary Muscles:
  • abductors
  • lower back
Instructions:
  • Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
  • Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

Knee Tuck Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
  • Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
  • Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

Lateral Bound

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
  • Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  • Immediately push off and extend, attempting to bound to the side as far as possible.
  • Upon landing, immediately push off in the opposite direction, returning to your original start position.
  • Continue back and forth for several repetitions.

Lateral Box Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
  • Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
  • Bring your knees high enough to ensure your feet have good clearance over the box.
  • Land on the center of the box, using your legs to absorb the impact.
  • Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Lateral Cone Hops

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Position a number of cones in a row several feet apart.
  • Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  • Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
  • Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Lying Crossover

Category: stretching
Force: static
Level: expert
Equipment: body only
Primary Muscles:
  • abductors
Instructions:
  • Lie on your back with your legs extended.
  • Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
  • Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
  • After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Lying Glute

Category: stretching
Force: static
Level: expert
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • abductors
Instructions:
  • Lie on your back with your partner kneeling beside you.
  • Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
  • Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
  • After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Monster Walk

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • abductors
Instructions:
  • Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
  • To begin, take short steps forward alternating your left and right foot.
  • After several steps, do just the opposite and walk backward to where you started.

Reverse Band Box Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Reverse Band Deadlift

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
  • Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
  • With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Reverse Band Sumo Deadlift

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
  • Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Side Hop-Sprint

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a cone or hurdle.
  • Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  • Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

Side to Side Box Shuffle

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to one side of the box with your left foot resting on the middle of it.
  • To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
  • Continue shuffling back and forth across the box.

Single-Leg Hop Progression

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
  • Hop forward, jumping and landing with the same leg over the cone.
  • Use a countermovement jump to hop from cone to cone.
  • At the end, turn around and go back on the other leg.

Single-Leg Lateral Hop

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
  • To begin, execute a counterjump to hop sideways over the cone.
  • Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
  • Continue hopping back and forth.

Single-Leg Stride Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a box with your inside foot on top of it, close to the edge.
  • Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  • Land in the same position that you started, using your inside leg to decelerate the impact.

Sit Squats

Category: stretching
Force: push
Level: beginner
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • glutes
  • hamstrings
Instructions:
  • Stand with your feet shoulder width apart. This will be your starting position.
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

Skating

Category: cardio
Level: intermediate
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
  • You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating – speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.

Squat with Plate Movers

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
  • Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
  • Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
  • At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
  • Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
  • Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

Standing Hip Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abductors
Secondary Muscles:
  • adductors
Instructions:
  • Begin standing on one leg, holding to a vertical support.
  • Raise the unsupported knee to 90 degrees. This will be your starting position.
  • Open the hip as far as possible, attempting to make a big circle with your knee.
  • Perform this movement slowly for a number of repetitions, and repeat on the other side.

Stride Jump Crossover

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a box with your inside foot on top of it, close to the edge.
  • Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  • Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
  • Repeat the movement, crossing back over to the other side.

Sumo Deadlift with Chains

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Suspended Split Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Suspend your straps so the handles are 18-30 inches from the floor.
  • Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
  • Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
  • At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.

Thigh Abductor

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • abductors
Secondary Muscles:
  • glutes
Instructions:
  • To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
  • Slowly press against the machine with your legs to move them away from each other while exhaling.
  • Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
  • Repeat for the recommended amount of repetitions.

Windmills

Category: stretching
Force: pull
Level: intermediate
Primary Muscles:
  • abductors
Secondary Muscles:
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
  • Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
  • Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Yoke Walk

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
  • Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
  • Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.