When I ask women which muscle groups they prioritize in the gym, the usual suspects come up: glutes, abs, quads. But there’s a trio that are commonly neglected yet are essential for strength, aesthetics, and long-term health: the hip abductors and adductors (the gluteus medius, gluteus minimus, and inner thighs), hamstrings, and pelvic floor. Here’s why each matters—and how to build them the STRONG way.
Hip Abductors and Adductors: The Side and Inner Stabilizers
Often overshadowed by the gluteus maximus, the gluteus medius and minimus (the “side butt” muscles) are critical for hip stabilization and posture. Meanwhile, the adductors (inner thighs) support pelvic and lower-body alignment—vital for lifting, balance, and injury prevention.
Why This Muscle Group Matters
• Can reduce knee valgus and ACL injury risk—a common issue for female athletes
• Help improve squat/hinge movement mechanics, making you stronger and safer
STRONG Strategies
Add the following exercises to your next lower-body workout to help target these hard-to-hit muscles.
• Clamshells and banded lateral walks for your abductors (three sets of 15 to 20 reps, per side, with controlled focus)
• Sumo squats and side-lying leg raises for your inner thighs (three sets of 12 to 15 reps, per side, where applicable)
Hamstrings: Build Power and Protect from Injury
The hamstrings, which are responsible for hip extension and knee flexion, are often underdeveloped in women—especially women who are addicted to quad-dominant squats or cardio machines, like the treadmill. And unfortunately, poor hamstring strength increases the risk for hamstring strains, knee injuries, and lower back pain.
Why This Muscle Group Matters
• Boost posterior chain power (think deadlifts and plyo) and shape your athletic physique
• Balance quadricep dominance, which when neglected can increase your injury risk by more than 4.5 times
STRONG Strategies
These hamstring-focused exercises will help bring balance to your leg musculature, further preventing injury.
• Heavy Romanian deadlifts, glute-ham raises, and hamstring curls (three sets of six to 10 reps for heavy moves and two sets of 12 to 15 reps for lighter work)
• Include exercises in your workouts that focus both on hip-dominant movements (e.g., hip thrusts) and knee flexion (e.g., hamstring curls)
Pelvic Floor: Your Hidden Foundation
Invisible to the naked eye yet all-so powerful, the pelvic floor supports your bladder, uterus, and bowels. Neglecting it can increase urinary incontinence and the risk of pelvic organ prolapse while reducing stability.
Why This Muscle Group Matters
• Vital for postpartum recovery and pelvic health across all life stages
• Directly linked to core function, stability, and lifting power
STRONG Strategies
It’s easier than you may think to shift the focus to your pelvic floor in any workout. Try these approaches the next time you hit the mat.
• Daily pelvic floor activation (Kegels) through controlled contractions (10 five-second reps)
• Integrate breathing and anti-extension core work in your workouts (e.g., planks or the abs wheel)
Building muscle in these overlooked areas is about more than aesthetics—it’s foundational for longevity, resilience, and vitality.
• Increased bone density: Resistance training can boost hip and spine bone density by two to five percent in just 12 months—a game-changer in the fight against osteoporosis.
• Lean muscle gains: Women who add strength training to their program can gain around 1.45 kilograms of lean mass and increase their strength by up to 25 percent in just 15 weeks.
• Better metabolic and cardiovascular health: Just one weekly strength-training session can reduce heart disease and diabetes risk by about 30 percent.
• Injury prevention: When your hips, hamstrings, and pelvic floor are balanced, it can dramatically lower the risk of knee, hamstring, and pelvic injuries.
Stop Leaving Strength on the Table
When women neglect these three muscle groups, they miss out on athletic posture, balance, strength, and confidence. Not only do you sacrifice performance, but you also lose out on long-term health benefits that help you thrive through every life stage.
This formula isn’t about chasing arbitrary aesthetics; it’s about building a body that stands strong, moves well, and continues to support you—on and off the gym floor. Whether you’re lifting heavy, playing with your kids, or stepping into a meeting, you’ll do it with control, posture, power—and undeniable presence.
Let’s close the gap. Strength flows from every overlooked muscle—and that’s exactly what makes it STRONG.
Written by Jennifer Van Barneveld-Pe, President of STRONG Fitness Magazine
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
