What Are Adductor & Abductor Muscles

Adductor muscle, any of the muscles that draw a part of the body toward its median line or toward the axis of an extremity (compare abductor muscle), particularly three powerful muscles of the human thigh—adductor longus, adductor brevis, and adductor magnus.
Ryan Wight

Ryan Wight

RKin, CSEP-CEP
Kinesiologist
Stoney Creek, ON
Mr. Tim Battaglia

Mr. Tim Battaglia

EMBA Candidate
Kinesiologist
Hamilton, ON
Mr. Jeff Ransome

Mr. Jeff Ransome

BSc.Kin. NSCA-CSCS, ACSM.(ES), CSEP, ACE (PT) FaCT
Kinesiologist
Mississauga, ON

Jackson Sayers, B.Sc. (Kinesiology), discusses ankle-weight assisted abductor strength exercises.

Jackson Sayers, B.Sc. (Kinesiology), discusses groin stretches.

How to Strengthen Adductor Muscles

There’s two or three different motions you can do in the advanced leg raises on the mat.

What I like to do is get my body in a very straight fashion, your bottom leg bent at a 90-degree angle. From there you simply put the ankle weight onto your leg, and pick a weight that you’re comfortable with. These are two-pound weights, and I can do anywhere between 30 and 40 reps with this particular weight.

What you want to be thinking about is tucking in your tummy, squeezing your bum a little bit and taking a nice, small motion, probably about 8 to 12 inches. Focus on being very much in control. I’m bringing the leg up and down.

From here you can come into a forward roll position, where you bring the leg forward, and you take it back, always keeping that nice square pelvis position all the time. Bring it forward. Take it back.

What I like to do is a set of 10 to 15 on the side ones, and then bring it forward and do 10 to 15 of the forward ones. It’s a very effective tool at both strengthening and lengthening your hips and you can do them almost anywhere.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Groin Stretch

A very good groin stretch that I find to be extremely user friendly, you can do it in the living room floor, you can do it at the gym, you can do it in a lot of different places.

It is just simply, put your feet together, have your knees apart and what a lot of you are going to find is that your knees are way up here and your back is all rounded. I do not mind that from a starting point.

You are always going towards trying to have nice upper body posture. Nice and up and you are having the groins – what I like to do is I like to fire up my gluteal muscles in my bum. I like to contract my groin a little bit and I like to try to get some pressure off my knees.

My feet are together nicely and slowly over time, as your upper body gets higher and your stomach comes in, you will find that your knees can go down quite nicely. Obviously, our goal is to get the knees right down to the ground.

But, whatever point you start at, it doesn’t really matter. You are always thinking nice and high with the chest; contract the groin and working it down. What you want to be thinking is five, ten seconds, break out of it and as you break into a hamstring stretch, and then come back and do the groin again. You will find that over time, that will start to loosen up. Local Physiotherapist.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

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