Many people overlook strengthening the adductors. This can be a huge mistake. This week I am sharing 5 exercises that strengthen the adductors.
#1) Towel Adductor Slides
This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough!
Coaching Tips:
- Kneel on two towels (you may place a pillow on each towel if this is more comfortable). If you have slider pads, use those.
- 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 knees apart, 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.
#2) Single Leg Banded Adductions
Here is a very simple and effective way to strengthen your adductors. This exercise also strengthens the muscles in the foot and lower leg (on the planted side). This exercise is actually a lot tougher than it looks!
Coaching Tips:
- Attach a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise.
- Loop the band around your lower leg on the side of your body that is closest to where the band is fastened.
- On your planted side 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 exercise. Pretend you are suctioning or screwing your foot to the floor.
- While keeping your leg fully extended and ankle in a fixed position, use your adductors and bring your leg across the midline of your body.
- Then perform the reverse movement and return your leg to the starting position.
- Really focus on using your adductors, and perform 100% of the movement with complete control. Use a range that allows you to maintain proper form.
- On the planted side, do not allow your knee to fall inside or outside of your foot. Maintain the tripod base for the duration of the set.
- 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. Your hips should remain level.
- 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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#3) Long Lever Chaos Copenhagen Side Plank
This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability. The slightly unstable nature of the band makes this exercise even more challenging.
Avoid this exercise if the fully extended position bothers your knee/any other part of your body, and opt for a bent leg variation on a bench/box.
Coaching Tips:
- Fasten a resistance band across a squat rack. Make sure the band is extremely secure. Obviously this is very important. Choose a height that allows you to perform the exercise correctly.
- Fully extend your knee and place your ankle/foot on the band.
- Get into a side plank position from your hand (or forearm) and ankle/foot.
- Your shoulder should be above your hand (or elbow).
- Now use your adductors and press your body away from the band and towards the ceiling. Maintain this press for the duration of the exercise. Don’t mindlessly hang out on your leg.
- Pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).
- Your body should remain in a straight line from your head to feet. 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.
#4) Lateral Step-Ups
This exercise strengthens the glutes, quadriceps, hamstrings, and adductors, and improves balance. With this step-up variation, your body will travel in both a vertical and lateral path.
Many find these more challenging than regular step-ups. Make sure you can do this exercise proficiently with bodyweight only before you add any resistance. Use a surface height that allows you to do the exercise using proper form.
Coaching Tips:
- Stand on a box, bench, or other stable elevated surface. Unlike during regular step-ups, stand so your body is to the side of the surface, versus behind. Your non-working leg should be to your side.
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position. As for the non-working leg, keep it extended, and contract your quadriceps and glutes on this side.
- On the planted side, 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 surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.
- If you are holding weights, keep your arms rigid and pretend you are crushing something in your armpits. If you aren’t holding weights, extend both of your arms so they are chest height, make fists, and generate tension in your upper body.
- 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 perform a lateral step-up and press your body away from the surface and to the top position. Aim to do most of the step-up with the leg that is on the elevated surface.
- Gain a moment of control in the top position, then perform the reverse movements and slowly lower to the floor.
- Touch the floor as softly as possible. Imagine a raw shelled egg is on the floor directly below your foot. Touch the floor softly enough that the egg won’t break.
- With this exercise, while your body will travel in both a vertical and lateral path when you are approaching the top position and are locking out, your body should no longer be travelling laterally. The same applies when you are descending and have planted your foot on the floor. For the duration of the exercise, limit any forward and backward movement.
- Exhale after you have pressed away from the surface and are approaching the top position.
- When you are performing the lowering, 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. Many people make this mistake.
- 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.
#5) Dead Bugs With Isometric Adductor Press
This exercise improves lumbo-pelvic stability, and strengthens the adductors.
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).
- Now contract your core muscles, steadily exhale through your mouth, 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 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, and this makes the exercise quite ineffective.
- 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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