Gym-Exercises Adductors Abductors and Glutes

Muscles Exercise Type Equipments Mechanics Ex Title
ID#
Glutes Olympic Barbell Compound Kneeling Jump Squat
Weightlifting
944
Glutes Powerlifting Bands Compound Hip Lift with Band
945
Glutes Powerlifting Barbell Compound Barbell Glute Bridge
946
Glutes Powerlifting Barbell Compound Barbell Hip Thrust
947
Glutes Powerlifting Barbell Compound Kneeling Squat
948
Glutes Strength Bands Compound Hip Extension with Bands
949
Glutes Strength Body Only Compound Butt Lift (Bridge)
950
Glutes Strength Body Only Compound Single Leg Glute Bridge
951
Glutes Strength Body Only Compound Step-up with Knee Raise
952
Glutes Strength Body Only Compound Glute Kickback
953
Glutes Strength Body Only Compound Flutter Kicks
954
Glutes Strength Body Only Compound Leg Lift
955
Glutes Strength Body Only Compound Glute Bridge Hamstring Walkout
956
Glutes Strength Body Only Compound Neck Bridge Supine
957
Glutes Strength Cable Compound One-Legged Cable Kickback
958
Glutes Strength Cable Compound Pull Through
959
Glutes Strength Other Compound Suspended Hip Thrust
960
Glutes Strength Exercise Ball Compound Physioball Hip Bridge
961
Glutes Strength Exercise Ball Compound Downward Facing Balance
962
Glutes Stretching Foam Roll Compound Piriformis-SMR
963
Glutes Stretching Body Only Compound Seated Glute
964
Glutes Stretching Body Only Compound Lying Glute
965
Glutes Stretching Body Only Compound Seated Glute Stretch
966
Glutes Stretching None Compound Ankle On The Knee
967
Glutes Stretching None Compound Knee Across The Body
968
Glutes Stretching None Compound One Knee To Chest
969
Adductor Plyometrics Body Only Compound Lateral Bound
s
1028
Adductor Plyometrics None Compound Carioca Quick Step
s
1029
Adductor Plyometrics Other Compound Lateral Box Jump
s
1030
Adductor Plyometrics Other Compound Lateral Cone Hops
s
1031
Adductor Strength Bands Compound Band Hip Adductions
s
1032
Adductor Strength Machine Compound Thigh Adductor
s
1033
Adductor Stretching Foam Roll Compound Adductor
s
1034
Adductor Stretching Body Only Compound Groiners
s
1035
Adductor Stretching Body Only Compound Side Leg Raises
s
1036
Adductor Stretching None Compound Groin and Back Stretch
s
1037
Adductor Stretching None Compound Side Lying Groin Stretch
s
1038
Adductor Stretching None Compound Adductor/Groin
s
1039
Adductor Stretching Other Compound Lying Bent Leg Groin
s
1040
Abductor Strength Bands Compound Monster Walk
s
1041
Abductor Strength Bands Compound Lateral Band Walk
s
1042
Abductor Strength Body Only Compound Clam
s
1043
Abductor Strength Body Only Compound Fire Hydrant
s
1044
Abductor Strength Machine Compound Thigh Abductor
s
1045
Abductor Stretching Foam Roll Compound Iliotibial Tract-SMR
s
1046
Abductor Stretching Body Only Compound Hip Circles (prone)
s
1047
Abductor Stretching Body Only Compound Standing Hip Circles
s
1048
Abductor Stretching Body Only Compound Lying Crossover
s
1049
Abductor Stretching Body Only Compound Hip Circle
s
1050
Abductor Stretching None Compound Windmills
s
1051
Abductor Stretching Other Compound IT Band and Glute Stretch
s
1052
Ex Description AKA Caution Image 01 Image 02
1. Begin kneeling on the floor with a barbell racked across the back NA NA https://www.bodybuilding.com/exercis
https://www.bodybuilding.c
of your shoulders, or you can use your body weight for this
exercise. This can be done inside of a power rack to make
unracking easier.
2. Sit back with your hips until your glutes touch your feet, keeping
your head and chest up.
3. Explode up with your hips, generating enough power to land with
your feet flat on the floor.
4. Continue with the squat by driving through your heels and
extending the knees to come to a standing position.
1. After choosing a suitable band, lay down in the middle of the Floor NA https://www.bodybuilding.com/exercis
rack, after securing the band on either side of you. If your rack Bridge,
doesn't have pegs, the band can be secured using heavy Glute
dumbbells or similar objects, just ensure they won't move. Bridge,
2. Adjust your position so that the band is directly over your hips. and Hip
Bend your knees and place your feet flat on the floor. Your hands Thrust
can be on the floor or holding the band in position.
3. Keeping your shoulders on the ground, drive through your heels
to raise your hips, pushing into the band as high as you can.
4. Pause at the top of the motion, and return to the starting position.
1. Begin seated on the ground with a loaded barbell over your legs. Hip thrust NA https://www.bodybuilding.com/exercis
Using a fat bar or having a pad on the bar can greatly reduce the
discomfort caused by this exercise. Roll the bar so that it is directly
above your hips, and lay down flat on the floor.
2. Begin the movement by driving through with your heels,
extending your hips vertically through the bar. Your weight should
be supported by your upper back and the heels of your feet.
3. Extend as far as possible, then reverse the motion to return to
the starting position.
1. Begin seated on the ground with a bench directly behind you. Bridge NA https://www.bodybuilding.com/exercis
Have a loaded barbell over your legs. Using a fat bar or having a and
pad on the bar can greatly reduce the discomfort caused by this weighted
exercise. hip
2. Roll the bar so that it is directly above your hips, and lean back extension
against the bench so that your shoulder blades are near the top of
it.
3. Begin the movement by driving through your feet, extending your
hips vertically through the bar. Your weight should be supported by
your shoulder blades and your feet. Extend as far as possible, then
reverse the motion to return to the starting position.
1. Set the bar to the proper height in a power rack. Kneel behind NA NA https://www.bodybuilding.com/exercis
the bar; it may be beneficial to put a mat down to pad your knees.
Slide under the bar, racking it across the back of your shoulders.
Your shoulder blades should be retracted and the bar tight across
your back. Unrack the weight.
2. With your head looking forward, sit back with your butt until you
touch your calves.
3. Reverse the motion, returning the torso to an upright position.
1. Secure one end of the band to the lower portion of a post and Glute NA https://www.bodybuilding.com/exercis
attach the other to one ankle. Kickback
2. Facing the attachment point of the band, hold on to the column to
stabilize yourself.
3. Keeping your head and your chest up, move the resisted leg
back as far as you can while keeping the knee straight.
4. Return the leg to the starting position.
1. Lie flat on the floor on your back with the hands by your side and Hip thrust NA https://www.bodybuilding.com/exercis
your knees bent. Your feet should be placed around shoulder width. and glute
This will be your starting position. bridge
2. Pushing mainly with your heels, lift your hips off the floor while
keeping your back straight. Breathe out as you perform this part of
the motion and hold at the top for a second.
3. Slowly go back to the starting position as you breathe in.
Variations: You can perform this exercise one leg at a time.
1. Lay on the floor with your feet flat and knees bent. NA NA https://www.bodybuilding.com/exercis
2. Raise one leg off of the ground, pulling the knee to your chest.
This will be your starting position.
3. Execute the movement by driving through the heel, extending
your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting
position.
1. Stand facing a box or bench of an appropriate height with your NA NA https://www.bodybuilding.com/exercis

feet together. This will be your starting position.
2. Begin the movement by stepping up, putting your left foot on the
top of the bench. Extend through the hip and knee of your front leg
to stand up on the box. As you stand on the box with your left leg,
flex your right knee and hip, bringing your knee as high as you can.
3. Reverse this motion to step down off the box, and then repeat
the sequence on the opposite leg.
1. Kneel on the floor or an exercise mat and bend at the waist with NA NA https://www.bodybuilding.com/exercis
your arms extended in front of you (perpendicular to the torso) in
order to get into a kneeling push-up position but with the arms
spaced at shoulder width. Your head should be looking forward and
the bend of the knees should create a 90-degree angle between
the hamstrings and the calves. This will be your starting position.
2. As you exhale, lift up your right leg until the hamstrings are in line
with the back while maintaining the 90-degree angle bend. Contract
the glutes throughout this movement and hold the contraction at the
top for a second. Tip: At the end of the movement the upper leg
should be parallel to the floor while the calf should be perpendicular
to it.
3. Go back to the initial position as you inhale and now repeat with
the left leg.
4. Continue to alternate legs until all of the recommended
repetitions have been performed.
Variations: For this exercise you can also perform all of the
repetitions with one leg first and then the other one. Additionally,
you can also add ankle weights.
1. On a flat bench lie facedown with the hips on the edge of the NA NA https://www.bodybuilding.com/exercis
bench, the legs straight with toes high off the floor and with the
arms on top of the bench holding on to the front edge.
2. Squeeze your glutes and hamstrings and straighten the legs until
they are level with the hips. This will be your starting position.
3. Start the movement by lifting the left leg higher than the right leg.
4. Then lower the left leg as you lift the right leg.
5. Continue alternating in this manner (as though you are doing a
flutter kick in water) until you have done the recommended amount
of repetitions for each leg. Make sure that you keep a controlled
movement at all times. Tip: You will breathe normally as you
perform this movement.
Variations: As you get more advanced you can use ankle weights.
1. While standing up straight with both feet next to each other at NA NA https://www.bodybuilding.com/exercis
around shoulder width, grab a sturdy surface such as the sides of a
squat rack or the top of a chair to brace yourself and keep balance.
2. With or without an ankle weight, lift one leg behind you as if
performing a leg curl but standing up while keeping the other leg
straight. Breathe out as you perform this movement.
3. Slowly bring the raised leg back to the floor as you breathe in.
4. Repeat for the recommended amount of repetitions.
5. Repeat the movement with the opposite leg.
Variations: You can perform the same movement with a low pulley
attached to your ankle using an ankle attachment. Optionally, you
can use exercise cables as well.
1. Begin in a supine position on the floor. Bend both knees, placing NA NA https://www.bodybuilding.com/exercis
your feet flat on the ground with your feet close to your glutes. This
will be your starting position.
2. Initiate the exercise by extending the hips, driving your hips from
the floor to perform a glute bridge. At the top of the motion, begin
taking short, alternating steps. Continue until your legs are fully
extended and your weight is supported on your heels.
3. Hold the walkout position briefly, and then alternate steps back in
to return to the bridge position. Repeat for the desired number of
repetitions.
1. Begin in a supine position on the floor. Bend both knees, placing NA NA https://www.bodybuilding.com/exercis
your feet flat on the ground. This will be your starting position.
2. Initiate the exercise by extending the hips, driving your hips from
the floor to perform a glute bridge. As your back comes off of the
ground, transition to supporting your weight on your head.
3. Perform this movement slowly, backing off if any serious
discomfort is felt. Hold the neck bridge for a period of time, and then
carefully return your hips to the floor.
1. Hook a leather ankle cuff to a low cable pulley and then attach Cable Hip NA https://www.bodybuilding.com/exercis
the cuff to your ankle. Extension
2. Face the weight stack from a distance of about two feet, grasping
the steel frame for support.
3. While keeping your knees and hips bent slightly and your abs
tight, contract your glutes to slowly kick the working leg back in a
semicircular arc as high as it will comfortably go as you breathe out.
Tip: At full extension, squeeze your glutes for a second in order to
achieve a peak contraction.
4. Now slowly bring your working leg forward, resisting the pull of
the cable until you reach the starting position.
6. Switch legs and repeat the movement for the other side.
Variations: You can perform this exercise with exercise bands.
1. Begin standing a few feet in front of a low pulley with a rope or NA NA https://www.bodybuilding.com/exercis
handle attached. Face away from the machine, straddling the cable,
with your feet set wide apart.
2. Begin the movement by reaching through your legs as far as
possible, bending at the hips. Keep your knees slightly bent.
Keeping your arms straight, extend through the hip to stand straight
up. Avoid pulling upward through the shoulders; all of the motion
should originate through the hips.
1. Lie on your back in front of suspension straps adjusted to 18 to NA NA https://www.bodybuilding.com/exercis
24 inches off of the ground. Place your feet in the straps, keeping
your knees bent. This will be your starting position.
2. To perform the movement, raise your hips off the floor to full
extension, pushing down through your feet. Pause at the top of the
motion before returning to the starting position.
1. Lay on a ball so that your upper back is on the ball with your hips Stability NA https://www.bodybuilding.com/exercis
unsupported. Both feet should be flat on the floor, hip width apart or Ball Hip
wider. This will be your starting position. Bridge
2. Begin by extending the hips using your glutes and hamstrings,
raising your hips upward as you bridge.
3. Pause at the top of the motion and return to the starting position.
1. Lie facedown on top of an exercise ball. Hip NA https://www.bodybuilding.com/exercis

2. While resting on your stomach on the ball, walk your hands Extension
forward along the floor and lift your legs, extending your elbows and
knees.
1. Sit with your buttocks on top of a foam roll. Bend your knees, and Foam NA https://www.bodybuilding.com/exercis
then cross one leg so that the ankle is over the knee. This will be Roll
your starting position. Piriformis,
2. Shift your weight to the side of the crossed leg, rolling over the Myofascia
buttocks until you feel tension in your upper glute. You may assist l Release
the stretch by using one hand to pull the bent knee towards your Piriformis,
chest. Hold this position for 10-30 seconds, and then switch sides. and
Foam
Roll
Glutes
1. In a seated position with your knees bent, cross one ankle over Glute NA https://www.bodybuilding.com/exercis
the opposite knee. Your partner will stand behind you. Now, lean Stretch
forward as your partner braces your shoulders with their hands.
2. Attempt to push your torso back for 10-20 seconds, as your
partner prevents any actual movement of your torso.
3. Now relax your muscles as your partner increases the stretch by
gently pushing your torso forward for 10-20 seconds.
1. Lie on your back with your partner kneeling beside you. PNF NA https://www.bodybuilding.com/exercis
2. Flex the hip of one leg, raising it off of the floor. Rotate the leg so Glute
the foot is over the opposite hip, the lower leg perpendicular to your Stretch
body. Your partner should hold the knee and ankle in place. This will
be your starting position.
3. Attempt to push your leg towards your partner, who should be
preventing any actual movement of the leg.
4. 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.
1. Begin seated on the ground with both legs extended. NA NA https://www.bodybuilding.com/exercis

2. Bring your right knee up and over your left leg so that your right
foot is on the ground. Keep the left leg extended.
3. Hold your right knee with both hands and pull it into your chest.
Hold the stretch for 30 seconds.
4. Repeat with the opposite leg.
1. From a lying position, bend your knees and keep your feet on the Piriformis NA https://www.bodybuilding.com/exercis
floor. stretch
2. Place your ankle of one foot on your opposite knee. and hip
3. Grasp the thigh or knee of the bottom leg and pull both of your stretch
legs into the chest. Relax your neck and shoulders. Hold for 10-20
seconds and then switch sides.
1. Lie down on the floor with your right leg straight. Bend your left NA NA https://www.bodybuilding.com/exercis
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.)
2. 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.
1. Start off by lying on the floor. Glute NA https://www.bodybuilding.com/exercis

2. Extend one leg straight and pull the other knee to your chest. Stretch
Hold under the knee joint to protect the kneecap.
3. Gently tug that knee toward your nose.
4. Switch sides. This stretches the buttocks and lower back of the
bent leg and the hip flexor of the straight leg.
1. Assume a half squat position facing 90 degrees from your NA NA https://www.bodybuilding.com/exercis
direction of travel. This will be your starting position.
2. Allow your lead leg to do a countermovement inward as you shift
your weight to the outside leg.
3. Immediately push off and extend, attempting to bound to the side
as far as possible.
4. Upon landing, immediately push off in the opposite direction,
returning to your original start position.
5. Continue back and forth for several repetitions.
The carioca quick step simulates coming out of the lateral power NA NA https://www.bodybuilding.com/exercis
motion.
1. Begin with your feet a few inches apart and your left arm up in a
relaxed, athletic position.
2. With your right foot, quick step behind and pull the knee up.
3. 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.
1. Assume a comfortable standing position, with a short box NA NA https://www.bodybuilding.com/exercis

positioned next to you. This will be your starting position.
2. Quickly dip into a quarter squat to initiate the stretch reflex, and
immediately reverse direction to jump up and to the side.
3. Bring your knees high enough to ensure your feet have good
clearance over the box.
4. Land on the center of the box, using your legs to absorb the
impact.
5. Carefully jump down to the other side of the box, and continue
going back and forth for several repetitions.
1. Position a number of cones in a row several feet apart. NA NA https://www.bodybuilding.com/exercis

2. Stand next to the end of the cones, facing 90 degrees to the
direction of travel. This will be your starting position.
3. 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.
4. Use your legs to absorb impact upon landing, and rebound into
the next jump, continuing down the row of cones.
1. Anchor a band around a solid post or other object. NA NA https://www.bodybuilding.com/exercis

2. Stand with your left side to the post, and put your right foot
through the band, getting it around the ankle.
3. Stand up straight and hold onto the post if needed. This will be
your starting position.
4. Keeping the knee straight, raise your right legs out to the side as
far as you can.
5. Return to the starting position and repeat for the desired rep
count.
6. Switch sides.
1. To begin, sit down on the adductor machine and select a weight Inner NA https://www.bodybuilding.com/exercis
you are comfortable with. When your legs are positioned properly Thigh
on the leg pads of the machine, grip the handles on each side. Your Machine
entire upper body (from the waist up) should be stationary. This is
the starting position.
2. Slowly press against the machine with your legs to move them
towards each other while exhaling.
3. 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.
1. Lie face down with one leg on a foam roll. Foam NA https://www.bodybuilding.com/exercis
2. Rotate the leg so that the foam roll contacts against your inner Roll Inner
thigh. Shift as much weight onto the foam roll as can be tolerated. Thigh and
3. While trying to relax the muscles if the inner thigh, roll over the Myofascia
foam between your hip and knee, holding points of tension for 10- l Release
30 seconds. Repeat with the other leg.
1. Begin in a pushup position on the floor. This will be your starting NA NA https://www.bodybuilding.com/exercis
position.
2. Using both legs, jump forward landing with your feet next to your
hands. Keep your head up as you do so.
3. Return to the starting position and immediately repeat the
movement, continuing for 10-20 repetitions.
1. Stand next to a chair, which you may hold onto as a support. NA NA https://www.bodybuilding.com/exercis
Stand on one leg. This will be your starting position.
2. 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.
3. Repeat this swinging motion 5-10 times, increasing the range of
motion as you do so.
1. Sit on the floor with your knees bent and feet together. NA NA https://www.bodybuilding.com/exercis
2. Interlock your fingers behind your head. This will be your starting
position.
3. 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.
1. Start off by lying on your right side and bend your right knee in NA NA https://www.bodybuilding.com/exercis
front of you to stabilize the torso.
2. 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).
3. 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.
1. Lie on your back with your feet raised towards the ceiling. Adductor NA https://www.bodybuilding.com/exercis
2. Have your partner hold your feet or ankles. Abduct your legs as Stretch,
far as you can. This will be your starting position. Adductor
3. Attempt to squeeze your legs together for 10 or more seconds, PNF
while your partner prevents you from doing so. Stretch,
4. Now, relax the muscles in your legs as your partner pushes your and Groin
feet apart, stretching as far as is comfortable for you. Be sure to let PNF
your partner know when the stretch is adequate to prevent Stretch
overstretching or injury.
1. Lie on your back with your knees bent and the soles of the feet NA NA https://www.bodybuilding.com/exercis
pressed together. Have your partner hold your knees. This will be
your starting position.
2. Attempt to squeeze your knees together, while your partner
prevents any movement from occurring.
3. 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.
1.Place a band around both ankles and another around both knees. Band NA https://www.bodybuilding.com/exercis
There should be enough tension that they are tight when your feet Walk.
are shoulder width apart.
2.To begin, take short steps forward alternating your left and right
foot.
3.After several steps, do just the opposite and walk backward to
where you started.
1.Position a band around your lower legs. The resistance can be NA NA https://www.bodybuilding.com/exercis
applied closer to the knees for an easier movement or around the
ankles or feet for a more advanced movement.
2.With the band in place, assume an athletic standing position, with
the knees and hips slightly bent, feet shoulder-width apart, and the
head and chest up. This will be your starting position.
3.Staying low, take a slow, lateral step. Keep your toes pointed
forward and stay low. After completing the step, follow with the
opposite leg. Step slowly, resisting the band. Keep the feet at least
shoulder width apart to maintain band tension.
4.Continue to laterally step in this manner to complete the set for
the desired number of repetitions before switching to walk in the
opposite direction.
1.Begin by lying on your side on the ground. Support your head on NA NA https://www.bodybuilding.com/exercis
your left arm. Flex the hips to 45 degrees and the knees to
approximately 90 degrees, with your right leg directly on top of your
left. This will be your starting position.
2.Initiate the exercise by abducting your right leg, pushing your
knee away from the midline of your body. Maintain contact between
your feet throughout the movement.
3.Pause at the top of the motion, and then return to the starting
position. Repeat for the desired number of repetitions. Do both
sides.
1.Position yourself on your hands and knees on the ground. This Kneelin NA https://www.bodybuilding.com/exercis
will be your starting position. g Hip
2.Keeping the knee in a bent position, abduct the femur, moving Abducti
your knee away from the midline of the body.
3.Pause at the top of the motion, and then slowly return to the
on.
starting position.
4.Perform this slowly for a number of repetitions, and repeat on the
other side.
1.To begin, sit down on the abductor machine and select a weight Outer NA https://www.bodybuilding.com/exercis
you are comfortable with. When your legs are positioned properly, Thigh
grip the handles on each side. Your entire upper body (from the Machin
waist up) should be stationary. This is the starting position.
2.Slowly press against the machine with your legs to move them
e.
away from each other while exhaling.
3.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.
4.Repeat for the recommended amount of repetitions.
1. Lay on your side, with the bottom leg placed onto a foam roller Myofascia NA https://www.bodybuilding.com/exercis
between the hip and the knee. The other leg can be crossed in front l Release
of you. IT Band
2. Place as much of your weight as is tolerable onto your bottom and
leg; there is no need to keep your bottom leg in contact with the Foam
ground. Be sure to relax the muscles of the leg you are stretching. Roll
3. Roll your leg over the foam from you hip to your knee, pausing Iliotibial
for 10-30 seconds at points of tension. Repeat with the opposite Band
leg.
1. Position yourself on your hands and knees on the ground. NA NA https://www.bodybuilding.com/exercis

Maintaining good posture, raise one bent knee off of the ground.
2. Keeping the knee in a bent position, rotate the femur in an arc,
attempting to make a big circle with your knee.
3. Perform this slowly for a number of repetitions, and repeat on the
other side.
1. Begin standing on one leg, holding to a vertical support. NA NA https://www.bodybuilding.com/exercis
2. Raise the unsupported knee to 90 degrees. This will be your
starting position.
3. Open the hip as far as possible, attempting to make a big circle
with your knee.
4. Perform this movement slowly for a number of repetitions, and
repeat on the other side.
1. Lie on your back with your legs extended. NA NA https://www.bodybuilding.com/exercis

2. 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.
3. Attempt to raise the bent knee off of the ground as your partner
prevents any actual movement.
4. After 10-20 seconds, relax the leg as your partner gently presses
the knee towards the floor. Repeat with the other side.
1. Brace yourself a couple of feet back from a sturdy object and NA NA https://www.bodybuilding.com/exercis
stand on one foot, knee unlocked and leaning forward slightly.
2. Standing on one leg, lift up on to your toes while keeping your
other foot off the ground. This will be your starting position.
3. In a circular motion, rotate your entire leg both forwards and
backwards for a number of repetitions to loosen up the hips.
4. Keep your foot off the floor the entire time. Repeat for the
opposite side.
1. Lie on your back with your arms extended out to the sides and NA NA https://www.bodybuilding.com/exercis
your legs straight. This will be your starting position.
2. Lift one leg and quickly cross it over your body, attempting to
touch the ground near the opposite hand.
3. Return to the starting position, and repeat with the opposite leg.
Continue to alternate for 10-20 repetitions.
1. Loop a belt, rope, or band around one of your feet, and swing NA NA https://www.bodybuilding.com/exercis
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.
2. 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.
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Gym-Exercises Adductors Abductors and Glutes

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Gym-Exercises Adductors Abductors and Glutes

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Muscles Exercise Type Equipments Mechanics Ex Title

1. Stand facing a box or bench of an appropriate height with your NA NA https://www.bodybuilding.com/exercis

1. Lie facedown on top of an exercise ball. Hip NA https://www.bodybuilding.com/exercis

1. Begin seated on the ground with both legs extended. NA NA https://www.bodybuilding.com/exercis

1. Start off by lying on the floor. Glute NA https://www.bodybuilding.com/exercis

1. Assume a comfortable standing position, with a short box NA NA https://www.bodybuilding.com/exercis

1. Position a number of cones in a row several feet apart. NA NA https://www.bodybuilding.com/exercis

1. Anchor a band around a solid post or other object. NA NA https://www.bodybuilding.com/exercis

1. Position yourself on your hands and knees on the ground. NA NA https://www.bodybuilding.com/exercis

1. Lie on your back with your legs extended. NA NA https://www.bodybuilding.com/exercis

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