Moving Plate Holds To Build Your Abductors

Developing powerful abductors is key for the squat. The gluteus medius and minimus muscles are critically important for stabilizing the hips and providing power during the squat. This simple isometric "moving plate" exercise lights them up.
This simple (not easy, simple) plate-based exercise hits the abductors in a very unique fashion, through a wide range of motion.
To do this one, you'll need a bumper plate (you CAN use steel plates but I wouldn't recommend it as they slide more easily). I'm using a 25 lb plate here...start light to get an idea of your abductor strength the first time you do it.
Get on the floor on your side and set a plate on the outside of your lower leg (left leg if you're on your right side).
Brace on your forearm/elbow then lift your top leg up. You'll feel the abductors working already.
Now the fun begins...
Keeping your feet elevated, bring your leg forward. As you do that, lean your upper body back to counterbalance.
Now bring your leg backwards.
Bring all the way back as far as you can. Lean your body forward to counterbalance.
Now repeat until you can't hold the plate up anymore!
Like I said, simple but not easy.
Now repeat on the other leg.
You're isometrically working the gluteus medius and minimus by holding up the plate while dynamically changing the position at which they're being isometrically worked.
This allows you to hit them in a very unique way, changing the orientation of the muscle fibers while holding a contraction.
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