The gracilis is a muscle that runs along the inner thigh and is responsible for hip adduction and assists with knee flexion. Intermountain Health exercise specialist Jeffrey Beck says to complete ...

With PNF stretch, we take in the range of motion. We have the muscles fired, hold it there a few seconds, then we take it a little bit further so elongate the muscle or have it contract. We hold it.

He then cites a 2023 study which found that cable overhead extensions resulted in up to 50% more muscle growth, 'Why? Probably because the overhead extension places a much deeper stretch on your ...