STRENGTH & MUSCLE MASS
– Hip Extensors, Flexors, Ab-ductors, Ad-ductors
– Hip External & Internal Rotators
NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.
ANATOMY
HIP & GROIN EXERCISES
(1) HIP FLEXORS
- Hip Flexor Anatomy .
- Videos – Hip Flexors – Strength & Muscle Building .
- Also see → Iliopsoas Exercises .
- Also see → Rectus Femoris, TFL, Sartorius, Pectineus, Ad-ductor Brevis, Ad-ductor Longus, Anterior Fibers of Glute Medius & Minimus
(2) HIP EXTENSORS
- Hip Extensor Anatomy .
- Glute Maximus & TFL | Ad-ductor Magnus | Posterior Chain .
- Also see → Push Exercises .
- Also see → Pull Exercises .
(3) HIP AB·DUCTORS
- Glute Maximus-Medius-Minimus & TFL Anatomy .
- Also see → Glute Medius-Minimus .
(4) HIP AD·DUCTORS
- Hip Ad-ductors Anatomy | Hip Ad-ductor Magnus Anatomy .
- Videos – Hip Ad-ductors Exercises .
- Also see → Lower Body Push Exercises .
- EMG Studies – Hip Ad-ductors – Strength Exercises .
(5) HIP EXTERNAL ROTATORS
- Hip External Rotators Anatomy .
- Videos – Standing External Rotation .
- Video – Seated External Rotation .
- Video – Kneeling External Rotation .
- Video – Supine & Prone External Rotation .
- Video – Side Lying External Rotation – Clam Shells .
- EMG Studies – Clam Shells .
- EMG Studies – Hip External Rotators – Strength Exercises .