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Adductors

In the age of booty bands, an Instagram feed full of perfect bubble butts, and the workouts to go with them are we running the risk of creating imbalances with our obsession with all things butt? 🍑

Strong glute max and medius are great for creating stability in our bodies, from helping take the pressure off the lower back to creating stability down the leg, as well as looking hot. We just want to ensure that balance is maintained in the body, and one set of muscles doesn’t take over, to keep our risk of injury and pain lower, and ultimately maintain our ability to keep moving.

That’s where you might want to add some specific adductor exercises into your routine.


What Adductors do- hint working them won’t magically give you a thigh gap (that’s mainly due to skeletal factors, along with muscle size and body fat distribution):


1. An important part of leg stability, as you need both hip adductors (inner thighs) and abductors (outer hips and thighs), flexors (thighs and hip flexors), and hip extenders (hamstrings and glutes) to be balanced in strength and mobility for hip stability. This is one big part of stability or instability throughout the lower body kinetic chain (knees, ankles, and feet are the other part of the picture - that’s for another day).


2. Act as hip flexors when hips are flexed. So exercises like squats, lunges, deadlifts will rely on assistance from adductors


3. Work with hamstrings to extend leg backward if hips extended (straight up). So exercises like bird/dog, kickbacks, and donkey kicks will help strengthen adductors through a different movement pattern.


4. They help to activate the pelvic floor and deep core muscles through connective tissues


My suggestion would be to add in one adductor exercise along with your abduction booty band exercises like crab walks or clams. See below for some video examples. The 5 point adductor is great as it hits the muscles in varying positions.

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