Greg Knuckols, a highly respected fitness enthusiast wrote an entire article with studies showing adductor muscle growth purely through squatting. The squat primarily works the adductor magnus muscle via hip extension. Other Related Questions What is difference between abductor and adductor?Īdductor muscles pull your legs towards your midline while abductor muscles do the opposite – they pull your legs away from the midline of your body. In fact, a study was done comparing several different adductor exercises. The side-lying hip adductor is probably the best way to purely isolate the adductors. NOTE: IF ANY OF THESE EXERCISES CAUSE YOU GROIN PAIN – DO NOT DO THEM! SEEK HELP FROM A PROFESSIONAL. Here are the 7 best exercises you can do at home for hip adductor strength and groin injury prevention. 7 hip adductor exercises you can do at home without equipment ![]() However, if you want to isolate the adductor muscle (or you need to strengthen them due to an injury), here are the best exercises you can perform. The good news is, many squatting and lunging exercises will activate the adductors to a large extent. The best way to strengthen your adductors is by doing exercises that require you to move your legs inwards against resistance, or ones that lead to a stretch in the inner thigh. You should test both sides to look for any discrepancies. If you cannot hold this position for a few seconds, you have weak adductors. From here, remove your bottom leg off the bench so that your lower body is entirely only supported by your top leg. Set your feet up on a bench, with your elbow on the floor as if you were performing a side plank.
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