How to do Hip Adduction Properly

Hip adduction refers to exercises that strengthen the muscles in the inner thigh that help bring your thighs together.

The hip adductor muscles also provide balance, support and hip alignment.

It is important to add hip adduction exercises to your routine to improve flexibility and maintain healthy mobility.

There are many hip adduction exercises.

You can use the adduction machine. To do this exercise:

  • Sit on the machine with the pads positioned between your legs as wide as is comfortable for you.
  • Squeeze your thighs together until the pads touch. You will feel your muscles contract.
  • Slowly reverse the movement and return to the starting position.
  • Try three sets of up to 10 reps.

The wide stance squat is another hip adduction exercise. To do this exercise:

  • Stand with your feet positioned slightly wider than shoulder-width. Your toes should point slightly outward.
  • Shift your weight back and slowly lower your hips by bending your knees until your thighs are parallel to the floor.
  • Push your feet through the floor to return to the starting position.
  • Try three sets of up to 10 reps.

WHAT MUSCLES DO HIP ADDUCTION WORK?

Hip adduction works on the hip adductor muscles. These are a group of five muscles found in the inner thigh.

Hip adductors span from the pubic bone to the backs of the femurs. This is why they are known as the groin muscles.

Their main role is to bring the thighs together in the middle of the body.

Please note that this should not be confused with abduction which is pushing the thighs away from the body.

The hip adductors are the following muscles:

1.      ADDUCTOR BREVIS

This is the shortest of the adductor muscles. It is a triangular muscle positioned behind another adductor muscle—the adductor longus. Its main function is adducting the thigh.

It also plays a role in hip flexion and external rotation of the thigh.

2.      ADDUCTOR LONGUS

It is the most forward adductor.

Its main function is adduction of the thigh at the hip joint. It also helps with flexion of the thigh when the leg is extended.

3.      ADDUCTOR MAGNUS

This is a fan-shaped muscle that is the largest hip adductor muscle.

It supports flexion and extension of the thigh.

4.      GRACILIS

It is the most superficial hip adductor muscle.

Its main role is flexing the thigh and internal rotation of the leg at the knee joint.

5.      PECTINEUS

It is a short flat muscle located at the front middle part of the thigh.

It flexes and adducts the thigh at the hip joint.

BENEFITS OF HIP ADDUCTION

Hip adduction exercises have multiple benefits for your body. Here are some of the main reasons you should add this exercise to your workout routine.

1.      IMPROVE BALANCE

Keeping your body upright requires strong lower body muscles.

Hip adduction helps maintain balance when making sudden sideways motions.

The exercise also helps grow stabilizing muscles which also improves balance.

2.      BOOST ATHLETIC PERFORMANCE

Strong hip adductors provide your body with more rotational power. If you are an athlete who plays sports with swinging motions like golf or tennis, you will need to strengthen your hip adductor muscles.

This will ensure you have more torque power for your swing.

Hip adduction also eases hip extension. This is vital for deadlifts and squats.

Adding this exercise helps you perform other exercises more effectively.

3.      REDUCE THE RISK OF INJURY

A common injury that athletes and active people are at high risk of is groin pulls.

It is often caused by having weak or tight hip adductors.

Strengthening and stretching the hip adductors can help minimize the risk of developing groin pulls.

ALTERNATIVES TO HIP ADDUCTION

Here are more alternatives to hip adduction.

1.      STANDING RESISTANCE BAND LEG PULLS

Using resistance bands helps isolate the hip adductors.

To do this exercise:

  • Wrap a resistance band around an equipment rack or at the bottom of a locked door. Ensure the anchor is solid.
  • Start by standing with your left side facing the anchor. Wrap the band around your left ankle. You can adjust the tension of the resistance band by standing farther away from the anchor point or wrapping the band more tightly.
  • Allow the band to pull your leg to the side while resisting the movement.
  • Stand tall and bring your left leg toward the center of your body, feeling a good contraction in your adductors.
  • Slowly release your left leg back to the side. Do it with control. Don’t let momentum pull the leg for you.
  • Switch legs and repeat. Perform at least three sets of 12 reps.

2.      SEATED BANDED LEG PULLS

To do this exercise:

  • Sit on a bench with your left side facing the side of the anchor.
  • Wrapping a resistance band around the left leg of the bench or any suitable anchor. d.
  • Put your left foot through the band, just below your knee.
  • Allow the band to pull your left leg toward the anchor point while resisting the movement.
  • Bring your leg back toward the center of your body by contracting your adductors.
  • Repeat with each leg until you have done at least three sets of 12 reps.

3.      LATERAL LUNGE

You can add dumbbells to this exercise to make it more challenging.

To do this exercise:

  • Stand with your feet hip-width apart.
  • Step out with your right leg and begin sending your hips back as you bend your right knee. Your knee should not be more than 2 inches beyond your toes. Keep your knee aligned with your second and third toes.
  • Push off with your right leg and return to the starting position.
  • Repeat with your left leg to complete one rep.
  • Perform at least three sets of 12 reps.

HIP ADDUCTION MISTAKES TO AVOID

Don’t start hip adduction with a large range of motion. Start small and work your way up to minimize the risk of injury.

This will also help reduce the risk of pulling a hip adductor muscle during other exercises.

Always warm-up before starting the exercises. Stretching before the exercise helps provide more energy for the exercise and also reduces the risk of injury.

Ensure you focus on contracting the groin muscles. Focusing on this helps make the exercise more effective.