Adductor Exercises
February 16, 2021
We love scientific evidence to guide what we do. This great study reviewed the best exercises for adductor activation. The researchers ranked these exercises based on EMG studies. EMG is a technique that measures how much electrical stimulation travels to a muscle from the nerves. So if more electrical stimulation travels to the muscles, this muscle is working harder. What do you think they found?
1. Mat-Based - Adduction, Fall Outs, Squeezes
These are great for beginners looking to feel what it is like to use their adductors. Each of these exercises focuses on a different type of muscle contraction. When on your side, you will feel it most during the concentric (lifting) portion. When performing the fall outs, you will feel it most during the eccentric (lowering) portion. And when squeezing the pillow, you will feel a tightening without moving which is called an isometric.
2. Standing - Side Lunge and Slide
Can you spot the difference between these two exercises? Which do you think produced greater adductor activation?
3. Standing Adduction
With the foot moving, this is an example of an open chain exercise. These types of exercises are best for isolating a certain muscle. Use a band attached to a pole or a friend and bring the leg straight across the body to get the adductors working hard!
4. Copenhagen Adductor Progression
Increase your adductor game with the Copenhagen Adductor Progression. Find a friend or a bench and then start with the plank and work your way up to the lifts. The location of your hold point will determine the difficulty level. The knee is easier than the ankle due to the decreased lever arm.
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