{"id":6880,"date":"2021-06-28T17:11:40","date_gmt":"2021-06-28T17:11:40","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=6880"},"modified":"2021-06-28T17:11:43","modified_gmt":"2021-06-28T17:11:43","slug":"5-great-exercises-for-stronger-adductors","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-great-exercises-for-stronger-adductors\/","title":{"rendered":"5 Great Exercises For Stronger Adductors"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Many people overlook strengthening the adductors. This can be a huge mistake. This week I am sharing 5 exercises that strengthen the adductors.\u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Towel 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<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Towel\/Slider Adductor Slides\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/PK-aE1uEDlQ?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\"><li>Kneel on two towels (you may place a pillow on each towel if this is more comfortable). If you have slider pads, use those. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your head, torso and hips should be in a stacked position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your knees so they are approximately hip to shoulder width apart.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before 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 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly slide your knees apart, 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<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Single Leg Banded Adductions\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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! \u2063 \u2063\u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Banded Adductions\u2063\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/nGDSHu05Cow?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\"><li>\u2063Attach a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. \u2063\u2063 \u2063\u2063 \u2063<\/li><li>Loop the band around your lower leg on the side of your body that is closest to where the band is fastened. \u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u00a0\u2063\u2063These 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.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063While keeping your leg fully extended and ankle in a fixed position, use your adductors and bring your leg across the midline of your body. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Then perform the reverse movement and return your leg to the starting position. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Really focus on using your adductors, and perform 100% of the movement with complete control. Use a range that allows you to maintain proper form. \u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063 \u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-55.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6887\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-55.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-55.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/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-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>\u2063#3) Long Lever Chaos Copenhagen Side Plank\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2063\u2063This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063\u2063\u2063 The slightly unstable nature of the band makes this exercise even more challenging.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/p>\n\n\n\n<p>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.\u2063 \u2063\u2063\u2063 \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Long Lever Chaos Copenhagen Side Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BZqC7nQN_YA?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: \u2063\u2063\u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Fasten 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Fully extend your knee and place your ankle\/foot on the band.\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a side plank position from your hand (or forearm) and ankle\/foot. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulder should be above your hand (or elbow).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063\u2063Don\u2019t mindlessly hang out on your leg. \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Lateral Step-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Step-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NG_hwYr6Y0M?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\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>If you are holding weights, keep your arms rigid and pretend you are crushing something in your armpits. If you aren\u2019t holding weights, extend both of your arms so they are chest height, make fists, and generate tension in your upper body. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control in the top position, then perform the reverse movements and slowly lower to the floor.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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\u2019t break. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Exhale after you have pressed away from the surface and are approaching the top position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are performing the lowering, pretend you are \u201cpulling\u201d your body down with your leg. Don\u2019t just mindlessly drop down. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not relax or lose tension when you are in the bottom position. Many people make this mistake. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Dead Bugs With Isometric Adductor Press\u2063\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2063\u2063This exercise improves lumbo-pelvic stability, and strengthens the adductors. \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs With Isometric Adductor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pfanwjIy3i4?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><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on your back on the floor. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend one knee to approximately 90 degrees. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your other arm so it\u2019s vertical and in line with your armpit. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control, and then return your arm and leg to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Many people overlook strengthening the adductors. This can be a huge mistake. This week I am sharing 5 exercises that strengthen the adductors.\u2063\u2063 #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.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Place your knees so they are approximately hip to shoulder width apart.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Before 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 \u2063 Now slowly slide your knees apart, 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 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 \u2063\u2063\u2063 \u2063 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 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063 \u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063 #2) Single Leg Banded Adductions\u2063 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! \u2063 \u2063\u2063 \u2063 Coaching Tips: \u2063Attach a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. \u2063\u2063 \u2063\u2063 \u2063 Loop the band around your lower leg on the side of your body that is closest to where the band is fastened. \u2063\u2063 \u2063\u2063 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.\u00a0\u2063\u2063These 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.\u2063\u2063 \u2063\u2063 \u2063While 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. \u2063\u2063 \u2063Really focus on using your adductors, and perform 100% of the movement with complete control. Use a range that allows you to maintain proper form. \u2063\u2063 \u2063\u2063 \u2063 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.\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063 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.\u2063\u2063\u2063 \u2063\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063 \u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063 Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE \u2063#3) Long Lever Chaos Copenhagen Side Plank\u2063 \u2063\u2063This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063\u2063\u2063 The slightly unstable nature of the band makes this exercise even more challenging.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 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.\u2063 \u2063\u2063\u2063 \u2063\u2063 Coaching Tips: \u2063\u2063\u2063\u2063 \u2063Fasten 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Fully extend your knee and place your ankle\/foot on the band.\u2063 \u2063\u2063\u2063 \u2063\u2063 Get into a side plank position from your hand (or forearm) and ankle\/foot. Your shoulder should be above your hand (or elbow).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 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. \u2063\u2063\u2063Don\u2019t mindlessly hang out on your leg. \u2063\u2063\u2063 \u2063\u2063 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). \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 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.\u2063 \u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063 \u2063\u2063\u2063 #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\u2019t 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\u2019t 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 \u201cpulling\u201d your body down with your leg. Don\u2019t 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\u2063\u00a0 \u2063\u2063This exercise improves lumbo-pelvic stability, and strengthens the adductors. \u2063\u2063 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\u2019s 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.<\/p>\n","protected":false},"author":1,"featured_media":6889,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,18,22,576,1,34,26,592,753],"tags":[807,228,355,227,785,324,500,811,439,436,446,447,338,354,752,183,271,326,325,173,409,408,516,237,400,396,67,65,413,72,374,356,230,229,861,770,716,479,668,669,688,667,862,272,238,290,794,838,621,281,620,619,761,625,443,754,536,172,298,762,747,808,445],"class_list":["post-6880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-glute-exercises","category-lower-body-exercises","category-minimal-equipment","category-running-exercises","tag-adductor","tag-adductor-exercises","tag-adductor-strengthening","tag-adductor-training","tag-adductors","tag-advanced-core-exercises","tag-athlete-training","tag-athletic-training","tag-balance-exercises","tag-balance-training","tag-balance-training-for-runners","tag-balance-training-for-soccer-players","tag-chaos-exercises","tag-copenhagen-side-planks","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-glute-building-exercises","tag-glute-exercises","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-groin-exercises","tag-groin-strengthening","tag-groin-training","tag-hockey-training","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-lateral-step-up","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-oblique-exercises","tag-oblique-workout","tag-obliques","tag-quad-exercise","tag-quad-exercises","tag-quad-workout","tag-quadriceps-exercise","tag-runner-workout","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-shoulder-health","tag-shoulder-stability","tag-side-plank","tag-sports-training","tag-step-ups","tag-strength-training-for-runners","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Great Exercises For Stronger Adductors - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Many people overlook strengthening the adductors. 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