The adductors are a muscle group that are overlooked by many. Fixating on the glutes (a lot of people can probably relate to this) but neglecting the adductors is a big mistake.
Here are 5 awesome exercises for strengthening the adductor (inner thigh) muscles. All of these exercises require a minimal amount of equipment so they can be done at home or the gym.
#1) Lateral Lunges
This lunge variation really lights up the adductors! Rather than performing regular lateral lunges, you will place the foot of your lunging side on a towel or slider, and will slide your foot laterally versus stepping.
Coaching Tips:
- Adopt your preferred foot width. Your head, torso, and hips should be in a stacked position.
- Place one foot on a towel/slider, or something that slides.
- On the foot that is going to remain planted, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the set. Pretend you are suctioning or screwing your foot to the floor.
- Hold a weight in your preferred position. You may also use a band. Keep your arms rigid, and pretend you are trying to crush something in your armpits. This will help keep your arms and the weight(s) from swinging.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now slide your foot laterally and perform a lateral lunge. Once you hit your end range (a range where you are able to maintain proper form), press away from the floor with your planted leg and return to the top/starting position.
- Aim to do most of the work with your planted leg, versus pushing off with your “sliding” leg.
- When you are performing the lunges, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- Exhale after you have pressed away from the floor and are approaching the top position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
#2) Long Lever Copenhagen Plank + Band Resisted Psoas Marches
This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your feet.
- Fully extend your leg and place your ankle and foot on an elevated surface. If this position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the surface). If you do this, the band will need to be placed above your knees.
- Get into a side plank position from your forearm and foot. Your shoulder should be above your elbow.
- Now use your adductors and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.
- Perform psoas marches on your other side.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor/towards the ceiling and protract your shoulder blade (move it away from the spine and around the ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#3) Dead Bugs + Isometric Adductor Press
This deceptively tough dead bug variation improves lumbo-pelvic stability, and strengthens the adductors. I am using a yoga block but you can also do this using a roller or light medicine ball.
Coaching Tips:
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Bend one knee to approximately 90 degrees. On this side, press your inner thigh (just above your knee) into a yoga block, and press the hand that is on the opposite side of your body into the yoga block. When you do this you should really feel your adductors. Maintain this press for the duration of the exercise.
- On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend keeping the knee bent.
- Extend your other arm so it’s vertical and in line with your armpit.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
- Now contract your core muscles, steadily exhale through your teeth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- Gain a moment of control, and then return your arm and leg to the top/starting position.
- When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
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#4) Half Kneeling Hinges + Adductor Strengthener
This exercise strengthens the adductors (on the extended side), the glutes, hamstrings, and quadriceps (on the kneeling side), improves lumbo-pelvic stability, and hip mobility.
Coaching Tips:
- Kneel on one side. Your thigh should be in a vertical position.
- On the other side, fully extend your leg, and place it in a lateral position.
- Your head, torso, and hips should be in a stacked position.
- Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.
- Gain a moment of control in the bottom position, then press your body away from the floor and back to the top/starting position using your extended leg. Really focus on using your adductors (inner thigh muscles).
- Do not relax or lose tension when you are in the bottom position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
#5) Band Resisted Kneeling Adductor Slides
This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough!
You can use a slider, or a towel. If it’s more comfortable, you can also kneel on a pillow(s).
Coaching Tips:
- Fasten a resistance band around a secure surface, and loop the band around your knee. There should be resistance in the band for 100% of the exercise, and the resistance should be coming laterally.
- Kneel on a slider or towel. Your head, torso and hips should be in a stacked position.
- Place your knees so they are approximately hip to shoulder width apart.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now slowly slide your knee laterally (knee where band resistance is being applied), and to a range where you are able to maintain proper form (and where it feels comfortable).
- Once you hit your end range, really squeeze your inner thighs (adductors), and return your body to the top/starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from knee to knee.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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