The Great Leader
The Great Leader demonstration
Watch the demo so setup and tempo are clear before you follow the step-by-step cues.
Performing the: A Step-by-Step Tutorial The Great Leader
Work through the cues in order so setup, bracing, and reps stay consistent before you add load.
- Place your feet hip-width apart on the platform in front of you, ensuring your knees are bent at a 90-degree angle.
- Push the platform away using your heels and the balls of your feet, extending your legs fully but without locking your knees.
- Slowly return to the starting position, allowing the platform to lower back down, which will engage your adductor magnus muscles.
- Repeat this exercise for the desired number of repetitions, ensuring to maintain a slow and controlled movement throughout.
Tips for Performing The Great Leader
Form reminders that keep range of motion and control in check once the basic pattern feels stable.
- Controlled Movement: Avoid rushing through the movements. Instead, focus on slow, controlled movements. This will help you get the most out of the exercise and reduce the risk of injury. When you squeeze your thighs together, hold for a moment before releasing to maximize muscle engagement.
- Gradual Progression: Start with a lower weight and gradually increase it as your strength improves. Trying to lift too much weight too soon can lead to strain or injury.
- Proper Form: Keep your feet flat on the floor and avoid lifting your hips off the seat while performing the exercise. Lifting your hips can put unnecessary strain on your lower back and reduce the effectiveness of
Can beginners do the The Great Leader?
A short framing note on whether this pattern suits newer lifters before you load it heavily.
Yes, beginners can certainly do exercises that target the Adductor Magnus, which is a large muscle in the inner thigh. However, it's important to start with light weights or resistance to avoid injury and gradually increase as strength improves. Some beginner-friendly exercises include side lunges, seated leg press with a narrow stance, and hip adductor machine exercises. As with any exercise, it's crucial to use proper form and technique to maximize effectiveness and prevent injury. It may be beneficial to work with a personal trainer or physical therapist when first starting out.
What are common variations of the The Great Leader?
Compare these progressions when the main pattern is solid or you need a different stimulus with similar equipment.
- Another variation is the Biceps Femoris Accessory Slip, which is an additional muscle bundle that can be found originating from the Adductor Magnus.
- The Adductor Magnus also has a variation where it can have a double origin from the ischial tuberosity and the pubis, making it more robust.
- There is a variant where the Adductor Magnus can have an additional insertion point to the linea aspera of the femur.
- In some cases, the Adductor Magnus can be fused with the Gluteus Maximus, creating a unique variation of the muscle.