LOWER BODY STRENGTH & MASS: Hips

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• Research Articles are informative and fun to read. However, they can have varied results so learn what works best for you.
• Click on Images to Enlarge

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HIP FLEXORS

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  Primary Hip Flexors: 
  • Videos + Research – Iliopsoas Exercises .
• Muscle Anatomy: 
  • Iliopsoas – Psoas Major & Minor + the Iliacus
  • TFL & ITB . 

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HIP EXTENSORS

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• Primary Hip Extensors: Gluteus Maximus, Ad-ductor Magnus Posterior Head
  • Videos + Research – Push Exercises .
• Primary Hip Extensors: Hamstrings Biceps Femoris Long Head, Semitendinosus, Semimembranosus
  • Videos + Research – Pull Exercises .

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HIP AB·DUCTORS

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• Primary Ab-ductors: Gluteus Medius & Minimus, TFL
  • Videos + Research – Glute Medius-Minimus . 

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HIP AD·DUCTORS

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• Primary Ad-ductors: Ad-ductor Magnus, Longus, Brevis, Pectineus, Gracilis
  
  • Videos – Hip Ad-ductors Training .
• Muscle Anatomy – Ad-ductors of the Femur .
  • Research – Hip Ad-ductors .

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HIP EXTERNAL ROTATORS 

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• Primary Hip ER: 6 Deep External Rotators, Gluteus Maximus
  • Videos – Standing ER . Seated ER . Kneeling ER . 
  • Videos – Supine & Prone ER . Side Lying ER Clam Shells .
• Muscle Anatomy – External or Lateral Rotators of the Femur .  
  • Research – Hip External Rotators . 

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HIP INTERNAL ROTATORS

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• Primary Hip IR: Gluteus Minimus, TFL
  • Videos – Hip Internal Rotator Exercises .

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