Gracilis

Muscle group: Adductors

Long thin adductor that adducts the hip and flexes the knee, assists in hip and knee stability.

Exercises Targeting Gracilis

Primary Mover (1)

Cable Hip Adduction

Secondary / Assisting (30)

Band-assisted Inverse Leg Curl

Self-assisted Inverse Leg Curl

Barbell Glute-Ham Raise

Barbell Intermediate

Glute-Ham Raise (hands behind hips)

Bodyweight Intermediate

Glute-Ham Raise (hands behind neck)

Bodyweight Intermediate

Straight Hip Leg Curl (on stability ball)

Bodyweight Intermediate

Cable Lying Leg Curl

Cable Intermediate

Cable Standing Leg Curl

Cable Intermediate

Cable Hip Adduction

Copenhagen Plank

Bodyweight Intermediate

Hip Adduction Machine

Machine Beginner

Lever Bent-over Leg Curl

Machine Beginner

Lever Isolateral Lying Leg Curl (plate loaded)

Machine Beginner

Lever Kneeling Leg Curl

Machine Beginner

Lever Kneeling Leg Curl (plate loaded)

Machine Beginner

Lever Lying Leg Curl

Machine Beginner

Lever Seated Hip Adduction

Machine Beginner

Lever Seated Hip Adduction (plate loaded)

Machine Beginner

Lever Seated Leg Curl

Machine Beginner

Lever Seated Leg Curl (plate loaded)

Machine Beginner

Lever Standing Hip Adduction

Machine Beginner

Lever Standing Leg Curl

Machine Beginner

Machine Assisted Inverse Leg Curl (plate loaded)

Machine Beginner

Weighted Glute-Ham Raise

Plate Intermediate

Weighted Lying Hip Adduction

Plate Intermediate

Suspended Hanging Leg Curl

Suspension Intermediate

Suspended Hanging Straight Hip Leg Curl

Suspension Intermediate

Suspended Leg Curl

Suspension Intermediate

Suspended Side Bend

Suspension Intermediate

Suspended Straight Hip Leg Curl

Suspension Intermediate

Stabilizer (1)

Side Plank

Bodyweight Beginner

Other Muscles in Adductors

Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus

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