The cable hip adduction exercise performed standing strengthens the hip adductors and core muscles. The hip adductors receive a lot of direct work during other exercises such as squats and leg presses. Therefore, you may not require the targeted strengthening of the hip adductors that the cable hip adduction provides. If muscle mass is not desired, you may perform the cable hip adduction exercise in place of squats and presses.
The front-thigh stretch performed with a foam roller targets the quadriceps (front of the thighs). The foam roller provides a nice way to increase the range-of-motion (ROM) while you ease into the stretch position. Be careful not to overstretch the muscles. Maintain a straight spine throughout the stretch.
The half wall slide “wall sit” is an isometric exercise for the thighs. The wall sit uses your bodyweight and gravity for resistance on the thigh muscles (quadriceps). Skiers use the wall sit to develop strength in the legs and glutes (butt). You can use the wall sit as part of your workout routine. It’s a perfect bodyweight exercise for the home or gym.
Heel kicks or “butt kickers” improve leg turnover (stride frequency). Butt kickers are used by runners to increase their speed and to strengthen the hamstrings. Butt kickers are great addition to the dynamic warm-up portion of our workout. The objective is to run faster and avoid injuries. Heel kicks will help you achieve both objectives.
The standing leg curl is an isolation exercise for the hamstrings. The standing leg curl is an excellent exercise for shaping and defining the hamstrings. If a standing leg curl machine is unavailable at your gym, a cable column and ankle attachment may be used in its place. Squeeze the hamstrings at the top for peak-contraction.
The lying quad stretch targets the front of the thighs. If you have a training partner they may apply light pressure to the leg being stretched. This helps you relax into the stretch and increases the range of motion at the hip and knee.
The quad stand is a great stretch for your quads (the front of your thigh). It is a good cool down exercise after a lower body workout or running. Stretching your quads will increase the flexibility in your knees and allow you move better. As with all other stretching exercises the quad stand should be done after a thorough warm up.
The short groin stretch targets the inner thighs. The inner thighs work to adduct (bring together) the legs. The adductors include the pectineus, adductor brevis and adductor longus and the gracilis and adductor magnus. The inner thigh muscles are used in many sports such as, sprinting, playing football, and horse riding. The short groin stretch target the short adductors which go from the pelvis to the thigh bone.
Dumbbell Matrix Lunges With Shoulder Press is a great full-body conditioning exercise. This exercise can be used to strengthen the hips, shoulders, torso and arms. The lunge touchdown integrates upper and lower body movement which transfers well to sport and life. This exercise can be performed slowly for emphasis on muscular development or faster to develop the neuromuscular system.
Dumbbell Push Press with Rotation – Alternating develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.
The PoweBlock Romanian deadlift is a great exercise to improve both strength and flexibility in the posterior chain. It is safe for beginner exercisers and will help teach them how to control their bodies and feel what they are doing. This exercise is also very beneficial for advanced exercisers.
The walking lunge touchdown and thrust strengthens legs, hips, torso, arms and shoulders. This exercise challenges your balance, coordination, strength, endurance and conditioning. Perform the walking lunge touchdown and thrust to burn calories and build strength.
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