Groiners - Basic

Recommendations: 1-3 Sets, 10-20 Reps

Intermediate Hip Adductors Hip Abductors Strength Body Only Pull Gym Home

Purpose: This exercise is a controlled, balanced inner hip exercise for abducting the hip.

Benefits: This is a good exercise for strengthening the muscles for raising the legs to the sides.

Put yourself in a push up position on the floor. Your arms will be shoulder-width apart, elbows straight. You should be on the balls of your feet and your legs should be stretched out. Keep facing forward. This is the starting position. Using both legs, jump forward landing on the balls of your feet inside your hand position. Keep your head up as you do so. Exhale during this movement. Return to the starting position and immediately repeat the movement. Inhale during this movement. Repeat for the required number of repetitions.

There are four groups of muscles that cause movement in the hip joint. They include the gluteal group, the lateral rotator group, the adductor group, and the iliopsoas group. The prime group for hip adduction is, obviously, the adductor group, a group of muscles on the inner hip joint.