Rather than focus on only hip adduction, try this exercise to strengthen your glutes and improve hip internal rotation. Many people lack hip internal rotation range of motion, which makes it challenging to perform many athletic movements, including squats. Perform 3 sets of 10 steps per side, per direction.Step toe to heel without letting the band pull your knees inward. Then, reverse direction to walk backward.Walk heel to toe and pause for one second after each step. Take slow, deliberate steps straight ahead without losing tension in the band.Push your knees outward gently to create tension against the band.Bend your knees and hips slightly with your feet facing straight ahead.Take a light resistance band and place it around the top of your knees (double loop the band if it’s too long for more resistance).These exercises can be done whether you want to strengthen the adductor muscles or rehab a groin strains. So there you have 7 exercises you can do to strengthen your inner thigh muscles. However, if you have access to the hip adduction machine, and you want to use it, feel free to incorporate it into your routine. I prefer that you use free weight exercises to strengthen the adductors as this will help improve your muscle coordination and stabilization. Is the adductor exercise machine at the gym useful? Does cycling strengthen adductors?Ĭycling, similar to squatting can be a good way to strengthen the adductors as your hips go into different degrees of flexion and extension. Yes, one of the adductor muscles, the gracilis muscle, assists in knee flexion. Do deadlifts work adductors?ĭeadlifts work your adductors through hip extension, which is one of the secondary functions of the adductor muscle groups. To specifically isolate the adductor muscles you can perform lateral lunges while keeping the foot of the straight leg flat on the ground. Lunges work the adductor muscles isometrically as they force you to stabilize your entire body weight on one leg. In addition, you can also hold a dumbbell at your chest to make the exercise more challenging. Sumo squats work your adductors more than traditional squats due to widened stance. Greg Knuckols, a highly respected fitness enthusiast wrote an entire article with studies showing adductor muscle growth purely through squatting. The squat primarily works the adductor magnus muscle via hip extension. Other Related Questions What is difference between abductor and adductor?Īdductor muscles pull your legs towards your midline while abductor muscles do the opposite – they pull your legs away from the midline of your body. In fact, a study was done comparing several different adductor exercises. The side-lying hip adductor is probably the best way to purely isolate the adductors. NOTE: IF ANY OF THESE EXERCISES CAUSE YOU GROIN PAIN – DO NOT DO THEM! SEEK HELP FROM A PROFESSIONAL. Here are the 7 best exercises you can do at home for hip adductor strength and groin injury prevention. 7 hip adductor exercises you can do at home without equipment However, if you want to isolate the adductor muscle (or you need to strengthen them due to an injury), here are the best exercises you can perform. The good news is, many squatting and lunging exercises will activate the adductors to a large extent. The best way to strengthen your adductors is by doing exercises that require you to move your legs inwards against resistance, or ones that lead to a stretch in the inner thigh. You should test both sides to look for any discrepancies. If you cannot hold this position for a few seconds, you have weak adductors. From here, remove your bottom leg off the bench so that your lower body is entirely only supported by your top leg. Set your feet up on a bench, with your elbow on the floor as if you were performing a side plank.
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