What are some adduction exercises?

What muscles use adduction?

The primary hip adductors are the pectineus, adductor longus, gracilis, adductor brevis, and adductor magnus. The primary function of this muscle group is, of course, to create adduction torque, bringing the lower extremity toward the midline.

What happens when adductors are weak?

“When working in concert with other muscles, the adductors keep the hips and knees balanced, creating a natural alignment during these athletic motions.” Weakness in hip adductor muscles can cause changes in biomechanics, resulting in decreased athletic performance and increased risk of injury.

What is the action of adduction?

Abduction/Adduction

A movement of a body part away from the midline, either of the body as a whole or that of the hand or foot, is termed abduction (L., to carry away). A movement of the body part back toward the midline (i.e., to the anatomical position) is known as adduction.

What is adduction movement?

Adduction is the movement of a body part toward the body’s midline. So, if a person has their arms straight out at the shoulders and brings them down to their sides, it is adduction. For fingers or toes, adduction brings the digits toward the center of the hand or foot.

Do adductors help internal rotation?

Adductor Longus acts to adduct and flex the hip as well as externally rotate the hip. In turn, it limits hip extension, hip abduction, and hip internal rotation. Adductor Magnus acts to adduct the thigh. The superior horizontal fibers acts to flex the hip while the vertical fibers act to extend the hip.

Why are adductors important in training?

Adductors play a huge role in hip stability, and pelvic rotational control, meaning these results may also be applied outside of ‘cutting’ sports, with sports such as long distance running requiring significant hip and pelvic control.

Are squats enough for adductors?

We now have clear evidence that squats target your adductors, which lends further evidence to the notion that the adductor magnus is one of the biggest contributors to a successful squat.

Do squats build adductors?

1. The Squat. As the previously mentioned study found, ten weeks of deep squat training led to robust muscle growth in the adductors (on par with quad and glute growth). The squat, and its variations, remain a great exercise for lower body training, including your adductors.

How do I target my adductors?

Your move: Focus on exercises that force your adductors to perform their primary job: Pulling your thighs toward the midline of your body. Squeezing a medicine ball between your knees during the wall sit is an ideal adductor exercise. Others include the sumo squat, lateral squat, and adductor side plank.

What is hip adduction good for?

The hip abductors are important and often forgotten muscles that contribute to our ability to stand, walk, and rotate our legs with ease. Not only can hip abduction exercises help you get a tight and toned backside, they can also help to prevent and treat pain in the hips and knees.

Do adductors make your legs bigger?

The adductor gives width to the upper thigh and makes your quads look even bigger.

Do wide squats work adductors?

Wide stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar back up (2). Further, wide stance squats have been shown to have greater abduction and adduction with greater internal and external rotation of the femur during the lift (7).

Do weak glutes cause tight adductors?

Although weak or inhibited glutes may only pose as tight hamstrings and adductors initially, over time this can lead to injuries such as:- Anterior knee pain- ACL injuries- Low back pain- Hamstring strains- Hip impingement- Ankle sprains Gluteus Medius Muscle:The gluteus medius’ primary function is hip abduction (i.e.

Are lunges good for adductors?

The lunge is a lower-body multi-joint compound movement that helps place tension on the muscles of the glutes, quads, adductors, and hamstrings.