Tag: gracilis

Inverse leg curl

The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.

Stability ball leg curl

Use the stability ball leg curl to work your hamstrings in the absence of a leg-curling machine. To make it more difficult, perform it with one leg.

Cable vertical Pallof press

The cable vertical Pallof press is a brilliant functional exercise for strengthening your core’s ability to resist lateral flexion forces. Use it to develop a...

Side plank hip adduction

The side plank hip adduction is a decent exercise that you can use at home to strengthen your core and work your inner thighs.

Cable hip adduction

Tone your inner thighs with the cable hip adduction, an isolation and pull exercise that targets your hip adductors (adductor magnus, longus, and brevis).

Barbell sumo squat

Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.

Bodyweight sumo squat

Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).

Dumbbell sumo squat

The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.

Dumbbell leg curl

The dumbbell leg curl is useful for working your hamstrings when you don't have access to a leg curl machine. Learn how to make it as effective as possible.

Kneeling leg curl

Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...

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