Hip adductors exercise

Introduction

• Hip Adductor Exercises increase the strength of the adductor muscle. this exercise helps you for better balance as they keep your body upright when doing the sudden lateral motion. Strong hip adductors give our bodies to produce more rotational power. Hip Adductor Exercises Reduce Risk of Injury. This group of muscles aids in explosive movements such as jumping, running, and quickly moving from side to side.
• The hip adductors are a group of muscles situated in the medial compartment of the thigh. These muscles include the adductor longus, adductor brevis, adductor Magnus, gracilis, and pectineus muscles.
• Due to their position, the hip adductors shape the surface anatomy of the medial compartment of the thigh. More specifically, hip adductor muscles extend from the anteroinferior external surface of the bony pelvis to the shaft of the femur and proximal part of the tibia.
• The nerve supply of the majority of hip adductor muscles by the obturator nerve (L2 to L4) and supplied by blood mainly via the branches of the femoral arteries and obturator arteries.
• Hip Adductor muscle exercise includes two types of exercise

1. Strengthening exercise
2. Stretching exercise

Health Benefits Of Hip Adductor Exercises.

• The hip adductors muscles are commonly overlooked when it comes to strengthening exercises but this is a mistake. By not doing strengthening exercises for these muscles you are leaving yourself suffering from groin injuries.
• Below we have explained some benefits of doing hip adductor muscle exercises.
• Better Balance: this exercise helps you for better balance as they keep your body upright when doing the sudden lateral motion. Some hip adductor exercises are also encouraged unilateral movement which engages the small muscles and helps to improve your balance.
• Enhanced Rotational Power: Strong hip adductors give our bodies to produce more rotational power. The medial rotation of the hips required in some games like baseball or tennis requires rotational power and torque which is partly supported by these adductor muscles.
• Boost Hip Extension: Hip extension plays the main role in some of the big compounds lifts like squatting and deadlifts. doing hip adductor exercises in your normal workout routine can improve your lifts, boost athletic performance and make daily living activities easier.
• Reduce Risk of Injury: Groin pulls are common injuries sustained by sportsmen and even in daily life. The cause of groin strain occurs due to tight or weak hip adductors muscle. By strengthening and stretching the adductor muscles you can Reduce the chances of experiencing this type of injury.
• Athletes, in particular, depend on this group of muscles to aid in explosive movements such as jumping, running, and quickly moving from side to side.

Strengthening exercise

Standing Leg Circles

• How to do it?
• This is the dynamic warm-up exercise, this exercise increased blood circulation to the hip muscle and upper leg.
• for the Standing Leg Circles exercise, you have to stand with your feet hip-width apart.
• Raise the left leg off the ground. while balancing on the right leg, create a small circle with the left leg.
• Complete 10 to 20 repetitions on the left side then move to the opposite leg.
• Note: If you have a balance issue then stand close to a prop where you can help to stabilize your body by holding something stable object.

Isometric exercises of the hip adductors

• Lie on your back with the ball between your ankles.
• Keep your legs straight, tighten your abdominal muscles, and then squeeze the ball with your legs.
• You can feel the muscles down the inside of your thighs tighten.
• Hold this position for some seconds and then relax, ensuring you breathe throughout.

Side-Lying Hip Adduction

• How to do it?
• This is an excellent exercise for the hip adductors that can be done on the ground while isolating a single leg at a time.
• All you need to do is to focus on contracting your hip adductor muscles to raise your leg off the ground.
• For this exercise, you have to lie down on your left side and take your arms in front of you with your elbows and forearm on the ground for support. raise your right leg over your lower leg placing your heels against the thigh of the bottom leg.
• Keep your leg extended, raise it upward as much as you can.
• Slowly return to the starting position.
• You can do 10 to 25 repetitions on each side.
• Note: You can add some challenges to your exercise by using the resistance band attached to an anchor or by strapping an ankle weight to your leg.

Squat Side Kick

• How to do it?
• The squat side kick bodyweight exercise will utilize both the adductors and the abductors and is a great all-around lower limb exercise.
• This exercise combines two movements that enable both muscle strengthening and stretching which is important to decrease your risk of suffering from groin pain.
• For the Squat Side Kick exercise, you have to stand with the shoulder hip-width apart, and your hands together in front of you.
• Flexed your knees until your thighs are parallel to the ground, then stand up and transfer your weight to your right leg during kicking out the left leg to the side.
• Back to the squatting position then repeat it on the opposite leg.
• Note: Your core muscles should be engaged throughout the movement with your back straight, and chest up, and do not let your knees extend past your toes while squatting.

Standing side Leg Raise

• How to do it?
• This is an excellent bodyweight exercise that can hit your hip adductors of one leg while hitting the hip abductors of the opposite leg as you will be using an isometric hold on your opposite side leg to keep it in the air.
• For the Standing side Leg Raise exercise, you have to stand with the shoulders hip-width apart. now on your left leg away from your body.
• Then Lift your right leg as far as comfortable for you, and hold it there for 4 to 6 seconds.
• Raise your left leg to your right leg until they touch then lower back to the beginning position. You can Complete 10 to 18 repetitions of 2 to 3 sets.
• Note: You can make this exercise more challenging by strapping ankle weights to both legs.

Sumo Squat

• How to do it?
• This variation of the squatting will hit the large muscle groups in the lower extremity plus the inner thighs.
• your back should be straight and your chest up throughout this exercise.
• Even though the sumo squat has a smaller range of motion compared with the regular squat, it is still an effective exercise that can be incorporated into a normal workout.
• For the Sumo Squat exercise, you have to stand wider than shoulder-width stance with the pointing outside.
• Take a squatting position, drop your hip down and back while your back is straight and chest up until your thighs are parallel to the ground.
• Push off through the ground and return to the initial position.
• Note: If you want to add some challenge to your exercise then you can hold a kettlebell in your hand.

Cross Scissors

• How to do it?
• This is the best exercise to work your hip adductor muscles and the core muscle simultaneously.
• Cross scissors are challenging as you need to stay in the crunched position throughout the movement.
• Maintaining this position by crossing your legs in front of you requires all the stabilizing muscles to be contracted.
• For the Cross Scissors exercise, you have to Sit down and brace yourself by putting your hands on the floor back to you. move your leg off the ground in front of you at a 30-degree to 40-degree angle with one leg crossed over the other one.
• Your core muscle should be engaged throughout this movement in a semi-“V” position move your legs out to the sides then bring them back closed while crossing the opposite leg over.
• Do this with an Alternate leg until you complete 10 to 20 repetitions on both sides.
• Note: You can increase the difficulty of cross scissors by sitting in the “V” position without bracing your upper limb with your arms.

Dumbbell Side Lunge

• How to do it?
• The side lunge is an excellent exercise to improve your balance, stability, and lower extremity strength.
• The side-to-side movement is both the strengthening and stretching exercise. this exercise utilizes your both hip abductors and hip adductor muscles.
• For the Dumbbell Side Lunge exercise, you have to stand with your shoulders hip-width apart and hold the dumbbells at the level of the chest.
• Take a large step to your side and drop your hip down and back until your thighs are parallel to the ground while your foot is planted on the ground.
• Push through your flexed foot, and bring your back to the starting position.
• Repeat it for 10 or 15 repetitions then move to the other leg.
• Note: To make this exercise easier you can do bodyweight side lunges. your back should be in the neutral position and your chest up while trying not to lean forward.

Cossack Squat

• How to do it?
• This exercise moves the body through the frontal plane of motion, going side to side.
• Working your lower extremity at this angle can improve the flexibility of your hips, knees, and ankles.
• You will enhance your stability by mastering this exercise by getting a good stretch and strengthening the hip adductors muscle.
• For the Cossack Squat exercise, you have to stand with your feet in a wide stance with the toes pointing outside by dropping your hips downward and back.
• Squat down to that single side and shift your weight while your other leg is extended out with your heels on the ground, toes pointing up.
• Push through the ground with your flexed leg and bring your back to the beginning position.
• Repeat this exercise on the opposite leg by shifting the weight and lowering it down into the squat position on the other side.
• Note: This exercise requires a high degree of mobility so if you can not go all the way down then go as far as possible for you while trying to improve each workout. your back should be maintained in a neutral position throughout this exercise.

Copenhagen Side Plank

• How to do it?
• This exercise is the most difficult variation of plank that not only hits the core muscles but also strengthens your hip adductors. This exercise helps to balance out the strength in the muscles on the outside of the hip.
• For the Copenhagen Side Plank exercise, you have to lie down on the ground perpendicular to the bench and then brace yourself on your forearm and elbows.
• Lift with your flexed knee lift your top leg and place it on a bench.
• Hold this position as much as you can.
• Complete 20 to 25 repetitions for 2 sets then do this on the opposite side.
• Note: Increase the difficulty by doing this exercise with your legs extended with only your ankle placed on a bench.

Cable Hip Adductor

• How to do it?
• You might notice women at the gym doing this exercise while the men are avoiding it.
• It’s time to change the stigma that cable hip adductions are not the main, everyone should be doing this exercise to strengthen their adductors to reduce the risk of injury.
• Make sure you are warmed up with some dynamic stretches before performing this exercise then in starting try to start with less weight and maximum repetitions until you are comfortable enough to increase the weight.
• Find an attachment that you could use to strap onto the ankle closest to the pulley.
• Set up a pulley around calve level. Stand to the side of the pulley. Brace yourself using your hand against the machine in a safe place where your fingers will not get pinched. Your active leg should be up from the ground towards the pulley.
• Pull your leg away from the pulley towards the middle of the body.
• Slowly let your leg return to its initial position Completed the desired number of repetitions
• Note: This exercise can also be done with this same technique by attaching the resistance band to a fixed anchor point.

Seated Hip Adduction

• This exercise will isolate the hip adductor muscles when you are seated, only having to focus on bringing your thighs together.
• You can Add this exercise towards the end of your leg day after completing the bigger compound lifts such as squatting.
• set in the machine with the back against the backrest
• Set the width of the knee pads to a manageable position that gives a good stretch to your inner thighs but does not overstretch your adductor muscles
• Set up the lightweight for the first time set so that you do not overdo it.
• Squeeze the thighs together while exhaling, until your knees meet in the center of the body.
• Slowly return to the starting position.
• Complete maximum repetitions.

Adductor machine

• How to do it?
• Most people think of isolating the adductor muscle, they may think of the classic adductor machine found in gyms across the world.
• Though this machine can do an excellent job of training the adductor muscle, it’s not the only movement that can yield good results.
• Considering that you could adjust the amount of weight and width of the pads, this exercise is best for beginners. It’s best to begin super light to get a feel for the exercise and avoid getting injured.
• for this exercise, you have to sit on the machine begin by sitting on the machine with the pads positioned between your legs as wide as is comfortable and select your ability-wise resistance.
• In a controlled manner, contract your thighs together just until the pads touch, feeling the adductor muscles contract.
• Slowly reverse the movement by returning your thighs to the starting position. Repeat the desired number of repetitions and sets.
• If just starting, try 2 to 3 sets of 10 reps.

Wide stance squat

• How to do it?
• Squatting is a king of leg exercises and this will stimulate the entire leg.
• There have different squat variations but here we discuss the wide stance squat also known as the sumo squat which will utilize your muscles of the inner thigh.
• You can do this exercise with a variety of weighted equipment like a dumbbell, barbell, kettlebell, or sandbag or with just only your body weight.
• For the exercise, you have to stand a little wider than the shoulder hip-width apart, and turn the toes outside.
• Shift your weight backward and slowly lower your hips until your thighs are parallel to the floor.
• Then return to the starting position by pushing through the ground, your inner thigh muscles are contracted.
• You can do 10 to 15 repetitions of 2 to 3 sets.

Standing banded adduction

• How to do it?
• For this exercise, you need the resistance band, and wrap the resistance band on a solid anchor. you have to stand on either side of the body facing the anchor point and the resistance band.
• Allow the resistance band to pull the leg to the side by resisting the movement.
• To start this exercise you have to stand tall and bring your banded leg towards the midline of the body, you can feel the good contraction in your inner thighs.
• Slowly release the leg back to the side with control movement.
• Switch the legs and do 10 to 20 repetitions for 3 to 4 sets on both legs.

Lateral lunge

• How to do it?
• For the Lateral lunge exercise, you have to stand with the feet hip-width apart. step out of your left leg and start by sending your hip back as you bend your left knee.
• You can reach the arms forward for counterbalance if you like. during the descent, your knee should not move more than two inches beyond your toes, and your knee should be aligned between your 2 and 3 toes.
• The toe turns outwards slightly. push-off through your left to return to a starting position.
• Repeat on your right side leg to complete your first repetitions.
• You can do 3 to 4 sets of 8 to 10 repetitions on both legs.

Seated banded adduction

• How to do it?
• For the Seated banded adduction exercise, you need a resistance band and wrap a resistance band on a solid anchor.
• You have to sit on the bench on either side of the body facing the anchor point and the resistance band.
• Put your internal foot through a resistance band, the resistance band is positioned just below the knee joint. allow the resistance band to pull the leg toward the anchor point.
• Move your leg towards the center of the body by contracting the adductor muscle.
• Repeat this on both legs.
• You can do 2 to 3 sets of 12 to 15 repetitions.

What are the benefits of hip adductor stretch?

There are some benefits you can get by doing this stretching exercise:

• Lower hip, abdomen, and pelvic pain.
• Support with deepening squat.
• Aids with delivery.
• Helps with balance and stability.
• The adductor muscles are overstretched. They are stretching exercises that lower muscle tension and the range of joint motions.
• Increases key to healthier muscular coordination.
• It increases blood circulation and digestion and you are left with improved energy levels.
• It may also prevent a painful medical condition called sciatica. It happens due to tension in the gluteal muscles
• Where the sciatic nerve gets pressurized.
• Increases flexibility.
• Improve leg muscle’s range of motion.
• Prevent muscle tears, strains, and other injuries.
• It helps to decrease post-workout pains and aches.
• Boost athletic performance.
• Improve posture and balance.

What are the types of adductor stretching exercises?

There are so many types of adductor stretching exercises:

• Standing Lateral Lunge Adductor Stretch
• Adductor Lunge Stretch
• Adductor AIS Release
• Butterfly Stretch
• Supine Wall Stretch
• Standing Adductor Stretch
• Frogger stretch
• Kneeling adductor stretch
• Half-kneeling adductor dips
• Crossover stretch
• Lateral squat
• Reclining angle bound pose
• Seated Adductor Stretch
• Squatting Groin Stretch
• Hip Opener and Groin Stretch
• Wide-Leg Side Bend
• Runner’s Lunge
• Frog Squat With Arm Raise

Stretching exercise

Standing Lateral Lunge Adductor Stretch

• How to perform stretch:
• Stand in the wide stance position.
• Now bend your one side knee and move your hips to that side.
• Keep posterior pelvic tilt during this stretch
• You can feel the stretch inside of your opposite side thigh.
• Hold for 5 to 10 seconds and then release.
• You can increase holding time during progression.
• Do this adductor stretch 4 to 5 times.

Adductor Lunge Stretch

How to perform the stretch:
Start kneeling on the ground in the lunge position.
Bend the torso forward to bring the outside of the shoulder towards the interior of the lead knee.
Then, you have to lunge forward so the hips slide forward.
You can feel the stretch along the inside of your forward leg.
Hold this adductor stretch for 5 to 10 seconds then release.
Perform 10 to 12 repetitions.

Adductor AIS Release

How to perform stretch:
Start in a supine position with a resistance band around one foot.
The opposite end of the band is held in the hand.
Then, actively slide the foot sideways.
Ensure to slide the foot, do not raise it or the hip flexors can contract.
At the end of the movement slowly pull the foot further outwards with the resistance band.
You can feel a stretch in your adductor muscle.
Hold this stretch for 5 to 10 seconds then slide to return.
Perform 8 to 10 repetitions.

Butterfly Stretch

How to perform the stretch:
Sit down on the ground with your legs in front of you.
Reach forward and grab your left foot.
You can flex your knee to help the hand and foot join.
Slowly pull your left foot up towards the groin bending until it is at a comfortable place and the sole is facing the right thigh.
Flex your right knee to bring your right foot toward the groin so that its sole touches the sole of your left foot.
Hold your both feet with your hands and place your elbows on the knees.
While maintaining your back straight, allow your knees to fall toward the ground.
You can give gentle pressure on your inner thigh by pressing slowly on the knees with the elbows.
You can feel pulling and tension in your groin.
Hold the butterfly stretch for 20 to 30 seconds.
Release and then repeat 2 to 3 times.

Supine Wall Stretch

How to perform stretch:
Take the supine position in front of a wall with the leg up on the wall.
Move close to the wall as you can, keeping the comfortable stretch in the hamstrings.
Maintain your leg straight while they slowly split open until you feel the stretch inner side of your legs.
You can hold this stretch for 15 to 30 seconds.
Relax and then repeat 3 times.

Standing Adductor Stretch

• How to perform stretch:
• Start standing with your feet around 3 feet apart.
• Transfer your weight to one side and flex your knee.
• Keep the other knee straight to feel the stretch on the inside of the thigh.
• You can hold this stretch for 15 to 30 seconds.
• Relax and repeat on the opposite side.

Frogger stretch

• How to perform stretch:
• Begin with your knees and forearms on the floor with your knees and feet wider.
• Try to keep the inner part of the feet on the floor.
• Sit the butt back to the heels, feeling the stretch on your inner thighs.
• Pause for 10 to 15 seconds, then release the stretch and back in.
• Repeat 8 to 10 times.

Kneeling adductor stretch

• How to perform stretch:
• Start with your knees and hands on the floor.
• Straighten out a left leg to the side. Try to keep your leg on the ground.
• Move your butt back to the heel of your right flex knee.
• You can feel the stretch on the inner thigh of the left side leg.
• Pause for 8 to 10 seconds, then release the stretch and back in.
• Repeat 8 to 10 times.

Half-kneeling adductor dips

How to perform stretch:
Begin in a half-kneeling position with the right knee on the floor and the left leg bent with the foot on the floor.
Move your left leg out to the side as much as possible for you.
Your foot should be at the right angle to your knee.
With the hands on your hips, dip the body toward the left leg.
You can feel the stretch on your inner thigh—especially on the right side.
Repeat 8 to 10 times.

Lateral squat

How to perform stretch:
Stand straight and put the feet double shoulder-width apart.
Transfer your weight to your left leg, flex your left knee, and push your hips back as if you are taking the sitting position.
Drop as low as you can while maintaining your right leg straight.
Keep the chest up and your weight on the left leg.
Breathe and hold for 15 to 20 seconds before returning to the starting position.
Repeat 2 to 3 times, then switch to the other side.

Reclining angle bound pose

This is the best stretching exercise if you spend most of your day in a sitting position.
How to perform stretch:
Take a supine position on the floor.
Flex your both knees and draw your soles inward so that their borders are touching each other.
Move your knees down toward the floor so that you can feel the groin muscles stretching.
Breathe and hold this position for 15 to 30 seconds.
Repeat 3 to 4 times. Try to draw your feet closer to the buttocks with every stretch.

Seated Adductor Stretch

How to perform stretch:
You have to Straight the legs out to the side and make a “V” shape.
To prevent strain in the joints, do not overdo this pose.
For some people, simply sitting like this is enough to give inner thigh stretching.
If you want to feel more stretched, maintaining your back straight, lean towards the floor from your hip joints.
Stay there for around 10 to 15 seconds. breathe normally.

Squatting Groin Stretch

How to perform stretch:
Take the standing position with your feet wide apart, and your toes pointing outwards.
Slowly start squatting down until your knees are directly over your ankles and bend to 90 degrees.
Put your hands on top of the inner thighs and gently push outward to open the hips.
You will feel the stretch in the inner side of both legs.
Hold for 20 to 30 seconds, then relax and repeat 3 times.

Hip Opener and Groin Stretch

How to perform the stretch:
Start in the forward lunge position and drop your right knee to the ground.
Place your left elbow on the inside of the left knee.
Press your left elbow gently into the left knee and twist your torso to the right.
Reach your right arm behind you until you feel the gentle stretch in your lower back and left groin.
Hold the stretch for about 20 to 30 seconds, release, and repeat on the right leg.

Wide-Leg Side Bend

How to perform stretch:
Remain in the sitting position, legs still straight outwards.
Move the right foot inward, pressing the sole to the inner portion of the thigh.
Bend the upper body to the left as you reach your left hand to the left knee, calf, or foot.
At the same time, either extend the right arm upwards, fingers pointed toward the roof, or bend the right elbow.
Reaching the right hand behind your head.
Hold that pose for 10 to 15 seconds and release.
Then, switch to opposite sides.

Runner’s Lunge

How to perform stretch:
You have to Get on all fours, facing the front of the mat.
Plant your fingertips firmly into the ground as you extend your right leg behind you, maintaining your knee rested or lifted slightly.
Press the right heel toward the back of the room.
Bring your left foot forward so it is in line with the left hand.
Maintain your head upwards.
Inhale and exhale, driving the hips further into the ground with each breath.
Then, switch to the opposite sides.

Frog Squat With Arm Raise

How to perform stretch:
Moving directly from the first stretch, place your right hand on the floor.
Continue to slowly push the inner thigh outward, as you reach the left hand directly up to the roof, fingers pointed upward.
With each breath, twist your upper body slightly further, reaching as high as possible for you.
Your right heel should lift up slightly.
Then, switch to the opposite sides.

Crossover stretch

If you love to dance, this move should come naturally as it’s the same as the “grapevine” dance move.
How to perform stretch:
Begin with the feet together, then step to the right with the right foot.
Cross your left foot in front of the right leg.
Step to the right again with the right foot, and bring your left foot to join your right foot.
Once both feet are together, repeat on the other side.
You can start slowly, but pick up the stride as you get used to the movement.
Do it 5 to 10 times.

Hip adductor muscle Stretching Safety Guidelines

There are some safety guidelines you have to keep in mind

• Stretching is no exception: Stretching can be dangerous and cause injury if it is done wrongly.
• Breathe: Never hold your breath. Holding your breath causes tension and stress in the muscle and can lift your blood pressure.
• Do not push a stretch beyond the point of mild discomfort. Stretching tight muscles are uncomfortable, but you should never feel any sharp and stabbing type of pain. If you feel, You have to stop immediately; you are pushing the stretch too much.
• Be consistent: Stretching for a few minutes some of the times a day will build flexibility and range of motion over a long period. This is a good way to stretch, rather than doing stretches for a longer time only once a week.
• Wear comfortable clothing: it is difficult to stretch if the clothes are tight and restrict motion.

Do’s And Don’ts during adductor stretching exercise

There are certain dos and don’ts things you have to know :

Do’s:

• Do warm-up for 5 minutes before stretching exercise
• Stretch inside your physical limits
• Be slow and gentle during stretching to prevent injury
• Take time, be patient
• Focus on your breathing, stay relaxed

Don’ts:

• Do not bounce while stretching
• Breathe normally, do not hold your breath while stretching
• Never stretch yourself beyond the normal range of the muscle
• Do not overdo it; you can get a muscle stretch reflex

When do not do this exercise?

• When your healthcare provider is advised you to take a rest.
• When you are already suffering from back and knee pain.
• When your lower limb bone is recently fractured.
• When you feel pain during this exercise.

Tight adductor exercises

Standing Lateral Lunge Adductor Stretch

How to perform stretch: Stand in the wide stance position. Now bend your one side knee and move your hips to that side. Keep posterior pelvic tilt during this stretch You can feel the stretch inside of your opposite side thigh. Hold for 5 to 10 seconds and then release.
You can increase holding time during progression. Do this adductor stretch 4 to 5 times.

Butterfly Stretch

How to perform the stretch: Sit down on the ground with your legs in front of you. Reach forward and grab your left foot. You can flex your knee to help the hand and foot join.
Slowly pull your left foot up towards the groin bending until it is at a comfortable place and the sole is facing the right thigh. Flex your right knee to bring your right foot toward the groin so that its sole touches the sole of your left foot. Hold your both feet with your hands and place your elbows on the knees. While maintaining your back straight, allow your knees to fall toward the ground. You can give gentle pressure on your inner thigh by pressing slowly on the knees with the elbows. You can feel pulling and tension in your groin. Hold the butterfly stretch for 20 to 30 seconds. Release and then repeat 2 to 3 times.

Reclining angle bound pose

This is the best stretching exercise if you spend most of your day in a sitting position.
How to perform stretch: Take a supine position on the floor. Flex your both knees and draw your soles inward so that their borders are touching each other. Move your knees down toward the floor so that you can feel the groin muscles stretching. Breathe and hold this position for 15 to 30 seconds. Repeat 3 to 4 times. Try to draw your feet closer to the buttocks with every stretch.

Adductor muscles exercises

Strengthening exercise

Standing Leg Circles
Side-Lying Hip Adduction
Squat Side Kick
Standing side Leg Raise
Sumo Squat
Cross Scissors
Dumbbell Side Lunge
Cossack Squat
Copenhagen Side Plank
Cable Hip Adductor
Seated Hip Adduction
Adductor machine
Wide stance squat
Standing banded adduction
Seated banded adduction
Lateral lunge

Stretching exercise

Standing Lateral Lunge Adductor Stretch
Adductor Lunge Stretch
Adductor AIS Release
Butterfly Stretch
Supine Wall Stretch
Standing Adductor Stretch
Frogger stretch
Kneeling adductor stretch
Half-kneeling adductor dips
Crossover stretch
Lateral squat
Reclining angle bound pose
Seated Adductor Stretch
Squatting Groin Stretch
Hip Opener and Groin Stretch
Wide-Leg Side Bend
Runner’s Lunge
Frog Squat With Arm Raise

Adductor exercises at home

Standing Leg Circles

How to do it: This is the dynamic warm-up exercise, this exercise increased blood circulation to the hip muscle and upper leg. for the Standing Leg Circles exercise, you have to stand with your feet hip-width apart. Raise the left leg off the ground. while balancing on the right leg, create a small circle with the left leg. Complete 10 to 20 repetitions on the left side then move to the opposite leg.
Note: If you have a balance issue then stand close to a prop where you can help to stabilize your body by holding something stable object.

Side-Lying Hip Adduction

How to do it: This is an excellent exercise for the hip adductors that can be done on the ground while isolating a single leg at a time. All you need to do is to focus on contracting your hip adductor muscles to raise your leg off the ground. For this exercise, you have to lie down on your left side and take your arms in front of you with your elbows and forearm on the ground for support. raise your right leg over your lower leg placing your heels against the thigh of the bottom leg. Keep your leg extended, raise it upward as much as you can. Slowly return to the starting position. You can do 10 to 25 repetitions on each side.
Note: You can add some challenges to your exercise by using the resistance band attached to an anchor or by strapping an ankle weight to your leg.

Standing Lateral Lunge Adductor Stretch

How to perform stretch: Stand in the wide stance position. Now bend your one side knee and move your hips to that side. Keep posterior pelvic tilt during this stretch You can feel the stretch inside of your opposite side thigh. Hold for 5 to 10 seconds and then release. You can increase holding time during progression. Do this adductor stretch 4 to 5 times.

Butterfly Stretch

How to perform the stretch: Sit down on the ground with your legs in front of you. Reach forward and grab your left foot. You can flex your knee to help the hand and foot join.
Slowly pull your left foot up towards the groin bending until it is at a comfortable place and the sole is facing the right thigh. Flex your right knee to bring your right foot toward the groin so that its sole touches the sole of your left foot. Hold your both feet with your hands and place your elbows on the knees. While maintaining your back straight, allow your knees to fall toward the ground. You can give gentle pressure on your inner thigh by pressing slowly on the knees with the elbows. You can feel pulling and tension in your groin. Hold the butterfly stretch for 20 to 30 seconds. Release and then repeat 2 to 3 times.

Adductor exercises bodybuilding

Sumo squat

This variation of the squatting will hit the large muscle groups in the lower extremity plus the inner thighs. your back should be straight and your chest up throughout this exercise.
Even though the sumo squat has a smaller range of motion compared with the regular squat, it is still an effective exercise that can be incorporated into a normal workout.
For the Sumo Squat exercise, you have to stand wider than shoulder-width stance with the pointing outside. Take a squatting position, drop your hip down and back while your back is straight and chest up until your thighs are parallel to the ground. Push off through the ground and return to the initial position.
Note: If you want to add some challenge to your exercise then you can hold a kettlebell in your hand.

Dumbbell Side Lunge

The side lunge is an excellent exercise to improve your balance, stability, and lower extremity strength. The side-to-side movement is both the strengthening and stretching exercise. this exercise utilizes your both hip abductors and hip adductor muscles.
For the Dumbbell Side Lunge exercise, you have to stand with your shoulders hip-width apart and hold the dumbbells at the level of the chest. Take a large step to your side and drop your hip down and back until your thighs are parallel to the ground while your foot is planted on the ground. Push through your flexed foot, and bring your back to the starting position. Repeat it for 10 or 15 repetitions then move to the other leg.
Note: To make this exercise easier you can do bodyweight side lunges. your back should be in the neutral position and your chest up while trying not to lean forward.

Adductor machine

Most people think of isolating the adductor muscle, they may think of the classic adductor machine found in gyms across the world. Though this machine can do an excellent job of training the adductor muscle, it’s not the only movement that can yield good results. Considering that you could adjust the amount of weight and width of the pads, this exercise is best for beginners. It’s best to begin super light to get a feel for the exercise and avoid getting injured. for this exercise, you have to sit on the machine begin by sitting on the machine with the pads positioned between your legs as wide as is comfortable and select your ability-wise resistance. In a controlled manner, contract your thighs together just until the pads touch, feeling the adductor muscles contract. Slowly reverse the movement by returning your thighs to the starting position. Repeat the desired number of repetitions and sets. If just starting, try 2 to 3 sets of 10 reps.

Cable Hip Adductor

You might notice women at the gym doing this exercise while the men are avoiding it.
It’s time to change the stigma that cable hip adductions are not the main, everyone should be doing this exercise to strengthen their adductors to reduce the risk of injury.
Make sure you are warmed up with some dynamic stretches before performing this exercise then in starting try to start with less weight and maximum repetitions until you are comfortable enough to increase the weight. Find an attachment that you could use to strap onto the ankle closest to the pulley. Set up a pulley around calve level. Stand to the side of the pulley. Brace yourself using your hand against the machine in a safe place where your fingers will not get pinched. Your active leg should be up from the ground towards the pulley. Pull your leg away from the pulley towards the middle of the body.
Slowly let your leg return to its initial position Completed the desired number of repetitions
Note: This exercise can also be done with this same technique by attaching the resistance band to a fixed anchor point.

Hip adductors machine

Most people think of isolating the adductor muscle, they may think of the classic adductor machine found in gyms across the world. Though this machine can do an excellent job of training the adductor muscle, it’s not the only movement that can yield good results. Considering that you could adjust the amount of weight and width of the pads, this exercise is best for beginners. It’s best to begin super light to get a feel for the exercise and avoid getting injured. for this exercise, you have to sit on the machine begin by sitting on the machine with the pads positioned between your legs as wide as is comfortable and select your ability-wise resistance. In a controlled manner, contract your thighs together just until the pads touch, feeling the adductor muscles contract. Slowly reverse the movement by returning your thighs to the starting position. Repeat the desired number of repetitions and sets. If just starting, try 2 to 3 sets of 10 reps.

FAQ