Adding Some Adduction To Your Routine :-D

The easiest way to understand how adductor muscles are trained is to have some awareness of their anatomical parameters. 

Adductors – Anatomy And Function 

Adductors consist of musculus adductor brevis, musculus adductor magnus, and musculus adductor longus. All three muscles are active during the hip adduction movement. It means your right or left leg going to the inside. Sometimes you even cross your legs, depending on whether your knees are flexed or not.

These muscles have a few extra functions. Adductor brevis and adductor longus also behave as hip flexors. Adductor magnus is the strongest hip adductor. It is also the muscle which is mostly trained throughout the three exercises described below.

 

Side Plank Adductor Holdout

https://www.youtube.com/watch?v=hsSG5uQSQJo

To be able to perform this exercise, you will need great balance and power. Also, if you can hold more than 15 seconds and you don’t fall to the side, it means you rock!

Technique:

·        Lay on the right side. Make sure your knees are fully extended. The elbow of your right arm maintains the contact with the ground. Also, your left hand initiates the contact with the surface. Don’t forget to keep your left hand in the level of your stomach. Lift your right hip off the floor. This is your starting position.

·        Lift your lower (right) leg off the floor keeping both of your legs flat. Maintain the position as long as possible. Breathe on each 3-4 seconds.

·        Return to the starting position with control when you can’t hold the position anymore.

·        Repeat until the rest of the set. Switch your legs and perform the same movement pattern for the opposite side.

·        Continue until you end your sets.

 

Mistakes and tips:

·        Make sure your both legs are fully extended.

·        Try not to rotate your body to the sides.

·        Look straight ahead all the time.

·        The position of your arms affects balance a lot. We recommend you try the exercise out few times to discover the most suitable placement.

·        This exercise will literally kill the adductors of your lower leg.

 

Side Plank Adductor Raises On TRX

https://www.youtube.com/watch?v=F3dvqyY_dRM

This is a world-class exercise for your adductors and oblique muscles. And a great way to put them on fire. The difficulty might even be classified as “extreme”.

Technique:

·        Lay on the right side and put your upper leg into the TRX. Make sure your upper knee is fully extended. The elbow of your right arm maintains the contact with the ground. Also, the hand of your left arm maintains the contact with the surface. Lift your right hip off the floor. This is your starting position.

·        Try to touch your upper leg with your lower leg keeping your body and legs flat. Exhale as you reach the top position.

·        Return to the starting position with control and exhale.

·        Repeat until the rest of the set. Switch your legs and perform the same movement pattern for the opposite side.

·        Continue until you end your sets.

Mistakes and tips:

·        Do not even think of flexing your legs, it is cheating.

·        Try not to rotate your body to the sides.

·        Your lower leg can touch the floor. If you want a real challenge, try not touching the floor with your lower leg in the bottom position.

·        Keep your arms in the level of your chest or shoulders for more balance.

·        Do not sway your body to the side.

 

Sitting Adductor Holdout

https://www.youtube.com/watch?v=F4VXxDOIoVo

This is an outstanding static exercise for your stomach and adductors.

Technique:

·        Sit on the floor keeping your legs fully extended. Put your hands behind yourself wider than shoulder-width apart.

·        Lift your legs off the floor and spread them as much as possible. Make sure your toes are at least in the level of your chest or higher.

·        Hold the position as long as you can. Breathe on every 3-4 seconds to make the exercise easier.

·        Return to the starting position when you can’t hold anymore with control. Repeat if you plan more sets.

Mistakes and tips:

·        Your knees mustn’t be bent, it is cheating.

·        Do not rotate your body to the sides.

·        Try as hard as you can to keep your toes in the level of your chest or even head.

·        Look straight ahead of yourself all the time.

·        Do not make any kind of oscillations – your body, head, back, and legs have to remain still at all costs.

There are many great adductor exercises. You should only stick to two principles. The first, stick to hip adduction, or combined hip adduction and hip flexion. The second, add some creativity. Include Swiss ball, kettlebells, or even medicine ball into your training sessions. Adductors are easy to train if can get creative!

Nick Holland

The Outdoor Squad