{"id":10373,"date":"2024-07-01T05:10:00","date_gmt":"2024-07-01T05:10:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=10373"},"modified":"2024-07-01T17:20:18","modified_gmt":"2024-07-01T17:20:18","slug":"5-exercises-for-stronger-adductors","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-exercises-for-stronger-adductors\/","title":{"rendered":"5 Exercises For STRONGER Adductors"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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 common mistake many people make. <\/p>\n\n\n\n<p class=\"has-text-align-left\">Here are 5 of my top 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.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Seated Weighted Adductions + Mobility<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Here is a very simple and effective exercise for strengthening the adductors and improving mobility. <\/p>\n\n\n\n<p class=\"has-text-align-left\">While I\u2019m sitting on an elevated surface (two yoga blocks that are lengthwise) so I can use a greater range of motion, start off sitting on the floor (and using a smaller ROM).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Seated Weighted Adductions + Mobility\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/gB8voR3errQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2063Coaching Tips:\u2063\u2063 <\/strong>\u2063\u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Sit on the floor and rest your back against a stable surface (can help eliminate compensating\/cheating). Your head, torso, and hips should be in a stacked position.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your knees, and place the soles of your feet so they are touching\/together. \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Rest a weight on top of each knee (on meaty part of quads). Be conservative with the weight you select. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly bring your knees apart\/lower your legs towards the floor, and to a range where you are able to maintain proper form (and where it feels comfortable). \u2063 \u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you hit your end range, use your adductors to lift your legs to the top position, and bring your knees towards each other.  \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 hip to hip. \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise keep your core muscles braced (360 degree brace around your spine).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Lateral Squats<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the adductors, quadriceps, and glutes, and improves mobility. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Squats\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/DnqbHKQABAM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width. Your feet will likely be much farther apart than your regular squat stance. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the squatting foot, 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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now travel diagonally and perform a lateral squat. 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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Imagine a horizontal line is drawn on the floor between your two feet. The entire time, your body should travel horizontally on this line. You can also imagine a wall is directly in front of and behind you. Do not let your body travel forward or back and strike the wall. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Aim to do most of the work with your squatting leg, versus pushing off with your extending leg. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Copenhagen Lift-Offs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Copenhagen Plank Lift-Offs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/q7PgAE_VADw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your knee of your upper leg to roughly 90 degrees, and place your knee\/lower leg on a box, bench, or other stable elevated surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a side plank position from your forearm and knee\/lower leg. Your shoulder should be above your elbow. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use your adductors and press your body away from the surface and towards the ceiling. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Pause for a count in the top position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Then use your adductors to control the movement as you lower your body towards the floor and to a range where you are able to maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 your spine and around your ribcage). Do not mindlessly hang out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 pike or collapse. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"791\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2.jpg?resize=791%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-9951\" style=\"aspect-ratio:4\/3;object-fit:contain;width:593px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=791%2C1024&amp;ssl=1 791w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=232%2C300&amp;ssl=1 232w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=768%2C994&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1187%2C1536&amp;ssl=1 1187w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1583%2C2048&amp;ssl=1 1583w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1180%2C1527&amp;ssl=1 1180w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?w=1978&amp;ssl=1 1978w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-and-core-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Half Kneeling Hinges + Adductor Strengthener<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Hinges + Adductor Strengthener\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Bc7Mboq-TTY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Kneel on one side. Your thigh should be in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the other side, fully extend your leg, and place it in a lateral position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Band Resisted Kneeling Adductor Slides<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough!<\/p>\n\n\n\n<p class=\"has-text-align-left\">You can use a slider, or a towel. If it&#8217;s more comfortable, you can also kneel on a pillow(s).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Kneeling Adductor Slides\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hsNxzXXAlng?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Kneel on a slider or towel. Your head, torso and hips should be in a stacked position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Place your knees so they are approximately hip to shoulder width apart.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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).\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Now 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). \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you hit your end range, really squeeze your inner thighs (adductors), and return your body to the top\/starting position.\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:593px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#ebe9e8\">Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 common mistake many people make. Here are 5 of my top 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) Seated Weighted Adductions + Mobility Here is a very simple and effective exercise for strengthening the adductors and improving mobility. While I\u2019m sitting on an elevated surface (two yoga blocks that are lengthwise) so I can use a greater range of motion, start off sitting on the floor (and using a smaller ROM). \u2063Coaching Tips:\u2063\u2063 \u2063\u2063 Do 2-3 sets of 10-15 reps. #2) Lateral Squats This exercise strengthens the adductors, quadriceps, and glutes, and improves mobility. Coaching Tips: Do 2-3 sets of 8-15 reps per side. #3) Copenhagen Lift-Offs This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability. Coaching Tips: Do 2-3 sets of 5-10 reps per side. Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!&nbsp; LEARN MORE #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: Do 2-3 sets of 8-15 reps per side. #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&#8217;s more comfortable, you can also kneel on a pillow(s). Coaching Tips: Do 2-3 sets of 10-15 reps per side. Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":11803,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,18,22,576,20,851,588,592,626,753],"tags":[182,802,840,425,1462,500,811,1000,1001,1002,1003,526,868,870,871,1463,525,869,527,867,1540,1541,1552,985,1015,1008,984,1014,1007,986,1016,1009,987,1017,1010,1196,958,960,891,957,959,890,1544,1545,1465,1542,1543,956,955,1194,1195,981,1011,1005,980,982,1012,971,983,1013,1006,1117,1116,1114,1119,1111,1115,1113,1118,1254,859,183,874,881,271,860,173,880,872,516,237,884,876,292,1065,1066,1063,1064,257,1257,356,1258,1256,686,979,568,977,337,988,990,569,978,989,991,557,559,1198,1197,570,1004,479,999,997,998,996,667,1255,1062,973,974,1261,1352,1464,1259,1353,272,635,961,954,1193,496,494,566,563,334,992,994,975,976,993,995,97,622,96,1112,443,754,816,793,747,437,1110,682,671,670,873,818],"class_list":["post-10373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-hinging-movement","category-home-workouts","category-kettlebell-exercises","category-minimal-equipment","category-mobility","category-running-exercises","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-adductor-stretch","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-hip-flexors","tag-band-exercises-for-psoas","tag-band-workout-for-hip-flexors","tag-band-workout-for-psoas","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-adductor-stretch","tag-best-core-exercise","tag-best-core-exercises","tag-best-core-workout","tag-best-core-workouts","tag-best-groin-exercise","tag-best-groin-exercises","tag-best-groin-workout","tag-best-hip-flexor-exercise","tag-best-hip-flexor-exercise-for-athletes","tag-best-hip-flexor-exercise-for-runners","tag-best-hip-flexor-exercises","tag-best-hip-flexor-exercises-for-athletes","tag-best-hip-flexor-exercises-for-runners","tag-best-hip-flexor-workout","tag-best-hip-flexor-workout-for-athletes","tag-best-hip-flexor-workout-for-runners","tag-best-hip-flexor-workouts","tag-best-hip-flexor-workouts-for-athletes","tag-best-hip-flexor-workouts-for-runners","tag-best-hip-mobility-exercise","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-inner-thigh-exercise","tag-best-inner-thigh-exercises","tag-best-inner-thigh-stretch","tag-best-inner-thigh-workout","tag-best-inner-thigh-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-psoas-exercise","tag-best-psoas-exercise-for-athletes","tag-best-psoas-exercise-for-runners","tag-best-psoas-exercises","tag-best-psoas-workout","tag-best-psoas-workout-for-athletes","tag-best-psoas-workout-for-runners","tag-best-psoas-workouts","tag-best-psoas-workouts-for-athletes","tag-best-psoas-workouts-for-runners","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-copenhagen-side-plank","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-dead-bug","tag-dead-bug-exercise","tag-dead-bug-exercises","tag-dead-bug-workout","tag-dead-bug-workouts","tag-dead-bugs","tag-groin-exercise","tag-groin-exercises","tag-groin-rehab","tag-groin-workout","tag-gymnastics-training","tag-gymnastics-wod","tag-hip-flexor-exercise","tag-hip-flexor-exercises","tag-hip-flexor-marches","tag-hip-flexor-training-for-athletes","tag-hip-flexor-training-for-runners","tag-hip-flexor-workout","tag-hip-flexor-workouts","tag-hip-flexor-workouts-for-athletes","tag-hip-flexor-workouts-for-runners","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-for-athletes","tag-hip-mobility-for-runners","tag-hip-prehab","tag-hip-warmup","tag-home-workout","tag-home-workout-exercises-for-hip-flexors","tag-home-workout-exercises-for-psoas","tag-home-workout-for-hip-flexors","tag-home-workout-for-psoas","tag-home-workouts","tag-how-to-do-copenhagen-side-plank","tag-how-to-do-dead-bug","tag-how-to-strengthen-the-hip-flexors","tag-how-to-stre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