Do You Have Weak Adductor’s? Try These 2 Exercise’s
Often discussed is our glute’s and how to work them properly, we have also discussed this in a previous email. Now in relation to weak glute’s often comes weak adductor’s as well or our inner thigh muscles. There are 5 in total shown above, the Adductor Longus, Adductor Brevis, Adductor Magnus, Gracillis, and the Pectineus.
During exercise and in regular life we must make sure we are using them efficiently. Adductors are the muscles responsible for bringing your legs back to the midline and also play an important role in movements that involve stabilization of the pelvis, examples being activities like walking and running, and maintaining proper posture.
Reasons for having weak adductors can also be similar as weak glutes, sedentary lifestyle and prolonged sitting for periods of time. Other reasons can include focusing too heavily on exercises that primarily work the front of the body, especially the quadriceps, while neglecting exercises that target the adductors and our stability. Hence the planes and focusing on training in all movement planes like another previous discussion :). A lack of balanced training can lead to muscle imbalances and weaknesses. Having a well rounded routine with a variety of moments will help. Injuries or pain in the hip, groin, or inner thigh area can also lead to reduced use of the adductor muscles. This lack of use during the healing process can result in weakness. If you have injured this area eventually trying to strengthen it again will further prevent re-injury.
Addressing weak adductors involves including exercises that target these muscles, maintaining a well-rounded exercise routine, addressing any existing injuries or pain, and making sure you're getting proper nutrition and hydration. Stretching the muscles after being worked of course too ;)
Here are 2 simple exercise’s you can start doing to target the adductor muscles with no equipment needed:
“Side Lying Adduction”
Keep the entire side body on the floor and top leg firm into the ground as you squeeze the core and exhale to lift the straight one.
I chose this movement because there is little quad involvement and you do not have to also worry so much about posture and stabilization. The lower back should be stable as well and core engaged to prevent any movement in the trunk as you go. A small ankle weight can also be added to the movement when ready, remembering it is a very small movement and you do not have to lift the leg up as far as you possibly can. It’s whatever the adductor’s can take it out too.
3 sets of 8-10 per side is enough to start eventually progressing to 12-15.
“Sumo or Plie Squat”
Stand with your feet wider than shoulder-width apart and turned slightly outward. Lower into a squat like you normally would slightly pushing your knees outward. Focus on engaging your inner thigh muscles as you rise back up, this wide stance and change in foot position will target our inner thigh muscles specifically so you may just want to start bodyweight :). When ready this can be done with a weight under the chin or hanging between the thighs.
3 sets of 8-10 here is also good until you are ready to try it with a weight, then eventually progressing to 12-15.
I also chose these 2 to give one uni-lateral and one bi-lteral example. Other greats exercises to work the adductors include side lunge’s and the seated adduction machine.
Hope that helps…
Happy Exercising!
Robyn