Adductors Exercises
0 exercises
4K video Male & Female
The adductor group, adductor longus, brevis, magnus, gracilis, and pectineus, runs along the inner thigh and pulls the leg toward the midline of the body. These muscles stabilize the pelvis during single-leg movements and play a critical role in lateral changes of direction, skating, kicking, and squatting with a wider stance. Weak adductors are a leading cause of groin strains, especially in athletes who sprint and change direction frequently. Copenhagen planks are one of the most effective exercises for adductor strength and injury prevention, research shows they significantly reduce groin injury rates. Machine adductions, cable adductions, and wide-stance squats also load the adductors effectively. Personal trainers should include adductor work in every lower-body program, particularly for clients involved in sports like soccer, hockey, or martial arts. Even for general fitness clients, balanced hip strength prevents compensations that lead to knee and lower-back issues. Program 6-10 sets per week, focusing on controlled tempo and full range of motion.
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