Adductors

Other muscles

54 Exercises

Adductor

Category: stretching
Force: static
Level: intermediate
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • adductors
Instructions:
  • Lie face down with one leg on a foam roll.
  • Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
  • While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

Adductor/Groin

Category: stretching
Force: static
Level: intermediate
Primary Muscles:
  • adductors
Instructions:
  • Lie on your back with your feet raised towards the ceiling.
  • Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
  • Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
  • Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

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.

Atlas Stones

Category: strongman
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • adductors
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
  • Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  • As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  • Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.

Band Hip Adductions

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • adductors
Instructions:
  • Anchor a band around a solid post or other object.
  • Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
  • Stand up straight and hold onto the post if needed. This will be your starting position.
  • Keeping the knee straight, raise your right legs out to the side as far as you can.
  • Return to the starting position and repeat for the desired rep count.
  • Switch sides.

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

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. 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.
  • 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.

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.

Chair Leg Extended Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
Instructions:
  • Sit upright in a chair and grip the seat on the sides.
  • Raise one leg, extending the knee, flexing the ankle as you do so.
  • Slowly move that leg outward as far as you can, and then back to the center and down.
  • Repeat for your other leg.

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.

Groin and Back Stretch

Category: stretching
Force: static
Level: intermediate
Mechanic: compound
Primary Muscles:
  • adductors
Instructions:
  • Sit on the floor with your knees bent and feet together.
  • Interlock your fingers behind your head. This will be your starting position.
  • Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Groiners

Category: stretching
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • adductors
Instructions:
  • Begin in a pushup position on the floor. This will be your starting position.
  • Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
  • Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

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.

Kettlebell Sumo High Pull

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • traps
Secondary Muscles:
  • adductors
  • glutes
  • hamstrings
  • quadriceps
  • shoulders
Instructions:
  • Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
  • Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

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 Bent Leg Groin

Category: stretching
Force: static
Level: expert
Equipment: other
Primary Muscles:
  • adductors
Instructions:
  • Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
  • Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
  • After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Power Stairs

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
  • Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
  • As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
  • Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

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 Power Squat

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands 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 wide for more emphasis on the back, glutes, adductors, and hamstrings.
  • 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 as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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.

Seated Glute

Category: stretching
Force: static
Level: expert
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • adductors
Instructions:
  • In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
  • Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
  • Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

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 Leg Raises

Category: stretching
Force: pull
Level: beginner
Equipment: body only
Primary Muscles:
  • adductors
Instructions:
  • Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
  • Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
  • Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Side Lying Groin Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • adductors
Secondary Muscles:
  • hamstrings
Instructions:
  • Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
  • Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
  • Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

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.

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 Bands

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
  • 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 wide for more emphasis on the back, glutes, adductors, and hamstrings. 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 as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Squat with Chains

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • 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 wide for more emphasis on the back, glutes, adductors, and hamstrings. 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 as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • 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.

Sumo Deadlift with Bands

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
  • 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.
  • 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.

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.

The Straddle

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • calves
Instructions:
  • Begin in a seated, upright position. Start by extending your legs in front of you in a V.
  • With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

Thigh Adductor

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • adductors
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, 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 towards 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 and avoid fast jerking motions in order to prevent any injuries from occurring.
  • Repeat for the recommended amount of repetitions.

Wide Stance Stiff Legs

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • glutes
  • lower back
Instructions:
  • Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
  • Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

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.