Banded abductors – if you don’t have a pin-loaded machine available, you can perform these anywhere, any time by simply sitting on a bench or chair with feet shoulder-width apart and a band looped just above your knees.Lateral lunge – start with feet together, step forward and to the side (think 45-degree angle,) then drive the foot back to the starting position.Cable abductor – attach an ankle cuff to the cable stack on the lowest setting for these and lift the leg up and out.Walking lunges – for most abductor and adductor recruitment, take long wide strides.Sumo (wide stance) squats – these require the feet to be set further apart with toes pointing slightly outward, forcing the knees to open more and more involvements from the abductors.If you have one lower body strengthening session per week, some exercises you might want to include in your programme include: My preference would be more functional movements, however. Three sets should be sufficient to get you up. Perform these in a 12-15 rep range to keep injury risk low, and focus on staying within your active range of motion and controlling the weight. Open the hips, lubricate the knees and get blood flowing around the lower body with an abductor and adductor machine superset. We’ve even given options that you can do from home or at the track or field! You can do some direct abductor/adductor work as primers, finishers and as part of your stretching and mobility. You could perhaps spend one day a week in the gym, whether it be for strength or plyometric work. Thankfully, these muscles don’t require a full training session. Triathletes and many other types of athletes often already have a demanding and varied training routine, so how does training the abductors and adductors fit into this? How can you strengthen your abductors and adductors? In another group of soccer players, the risk of reporting groin problems was 41% lower in the adductor strengthening intervention group, compared to control (3). Training doesn’t need to be time consuming or intensive, with a simple eight-week programme using only bands effective for increasing eccentric hip-adduction strength in soccer players (2). The adductors are needed for several functions including adduction, flexion and medial rotation of the femur.Īs for adductors, strengthening them has been linked to reducing groin pain in a variety of athletes. In one study, increased strength and reduced pain were seen after just three weeks of hip abductor training in runners with patellofemoral syndrome (1). The abductors play an important role in stabilising the hips and glutes while reducing and avoiding pain in the knees (both important aspects of running). It’s not only bodybuilders who need to be aware of these muscles – athletes too can benefit from strengthening them. What do the abductor and adductor muscles do? What’s the difference between muscles, tendons and ligaments?.Often stereotyped as non-essential muscles to train, many people will favour more heavily loaded movements such as squats or the leg press that, while requiring some abductor/adductor recruitment, will not provide the same value as training them directly. The abductor and adductor muscles are often overlooked, even by those who are weight training to a high level, whether it be for powerlifting or bodybuilding. The adductors fill the ‘thigh gap’ between the hamstrings, whereas the abductors contribute to the roundness of the outer glute. Looking at these in more depth, the hip abductor muscles include the gluteus medius, gluteus minimus and tensor fasciae latae (TFL), while the adductor muscles are largely small muscles on the inside of the thigh aside from the adductor magnus muscle.Īesthetically, you can spot these muscles easily on well-developed bodybuilders.
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