Quadriceps, hamstrings, and glutes should be your focus leg training Because training them will give you the greatest workout benefits. But there is one muscle group that gets overlooked in usual leg training. Adductors. Adductor exercises are often overlooked when it comes to a normal lower body exercise routine, but many professional lifters will tell you that they make your adductors feel when they become sore or tight .
You don’t need to do anything special to locate this important muscle groups Because only small adjustments are required to mobilize and strengthen the adductors. Here, we’ll cover the anatomy and function of the adductors, the benefits of training them, specific warm-ups to engage them, and 3 great adductor exercises to reduce your chances of getting that dreaded groin strain Chance.
The anatomy and function of the adductors
The adductors or groin muscles are not one muscle but five muscles and they are:
- long adductor muscle
- Adder size
- thin stock
These muscles originate from the pubic and ischial bones of the pelvis and insert primarily into the medial posterior surface of the femur. The main function of the adductors is to add the hips and thighs toward the midline.
The adductors are involved in many other lower body movements, including:
- hip flexion
- hip external rotation
- hip extension
- hip internal rotation
- knee flexion
The adductors combine with the quads and glutes to help you get out of the bottom of the squat and keep your knees in line with your toes. Did you feel inside you after a heavy squat workout? Now you know why. Also, if the adductors are too tight or too weak, it can have an impact on athletic performance, because insufficient hip flexion and extension can affect your gym and daily activities, which is no fun.
The benefits of doing adduction exercises
Strong and mobile adductors require strong hip extension and better knee health. Here are three other important benefits of strengthening the adductors.
- Damage reduction: Focusing on the adductors may reduce your chances of developing a groin strain.One Review of the British Journal of Sports Medicine In 2015 it was stated that insufficient adductor muscle strength is one of the most common risk factors for groin strains. (1) So, pay attention to your inner thighs.
- Better Hip Extension and Flexion: Extension and flexion of the hip joint are important functions of the hip joint. During activities like squats, deadlifts, and sprints, the hips flex and extend. If your adductors are tight or weak, you won’t be able to fully flex and extend your hips. Then you’ll be left with gains on the gym floor.
- Increase rotational power: The adductors play an important role in rotational strength because of their ability to rotate the hips inward and outward. If you’re a spinner (golfer, boxer, tennis player, or baseball player), or if you like to train for strength, then you need to train the adductors.
How to Warm Up the Adductors
Warming up your lower body engages the adductors because all the muscles in your lower body are bodyweight exercise Examples include lunges, hip extensions, and squats. However, if your adductors need extra attention due to soreness or tightness, you can’t skip these two moves.
Foam roller retractors don’t itch, so let the pain guide you here. Apply less or more pressure as the pain level allows. Doing 10 of these exercises before training works well.
Don’t make the mistake of thinking that the more adductor muscles in your back, the better. Overstretching the adductors can round out the lower back, so keep it in a ROM that you can control. When you feel the stretch, stop, return to the starting position, and try to deepen a little on the next movement. Doing 8 to 10 repetitions as part of your warm-up will engage this important area.
3 Adductor Exercises for Strength and Flexibility
You don’t need to do any special training to train the adductors, just make some slight modifications to the exercises that should form part of your daily routine. Here are three exercises to strengthen and engage your adductors, giving them the attention they deserve.