Why Strong Adductors Matter More Than You Think

Strengthening the hip adductors offers numerous benefits for overall athletic performance and injury prevention. The adductors, a group of muscles located in the inner thigh, play a crucial role in stabilizing the pelvis, maintaining proper hip alignment, and supporting various movements such as running, jumping, and changing directions.

‍

Here's a detailed look at the benefits and how exercises like Copenhagen planks, raises, lateral lunges, and Cossack squats can help!

‍

‍

The Benefits

‍

1. Injury Prevention
Strengthening the hip adductors may help prevent common injuries, especially in the groin and hip regions. Strong adductors provide better support and stability to the hip joint, reducing the risk of strains and tears. This is particularly important for athletes involved in sports that require sudden changes in direction, such as soccer, basketball, and hockey.

‍

2. Improved Athletic Performance
Strong adductors enhance athletic performance by improving lateral movement, acceleration, and deceleration. These muscles contribute to the power and control needed for efficient movement patterns, which is crucial in many sports.

‍

3. Enhanced Stability and Balance
The adductors play a vital role in maintaining pelvic stability. A strong adductor group can help improve balance and coordination, which are essential for both athletic activities and daily life.

‍

4. Better Hip Alignment and Function
Strengthening the adductors contributes to proper hip alignment, which is important for optimal movement mechanics. This can reduce the risk of overuse injuries and improve the overall function of the hip joint.

‍

5. Increased Efficiency in Running and Resistance Training
For runners, strong adductors help maintain proper form and reduce the risk of compensatory movements that can lead to injuries. In resistance training, strong adductors assist in compound movements such as squats and deadlifts, leading to better performance and reduced injury risk.

‍

‍

Exercises to Strengthen the Hip Adductors

‍

Copenhagen Plank - Mechanics:

• Starting Position: Lie on your side with your top leg extended and your bottom leg bent.
• Support: Place your top leg on a bench or elevated surface, keeping your body in a straight line.
• Execution: Lift your body off the ground by engaging your adductor muscles and supporting your weight with the elevated leg. Hold the plank position, ensuring your body remains straight and stable.
• Duration: Start with short holds (10-15 seconds) and gradually increase the duration as you build strength.
• Modification: Bend the knee and put the inside of your knee on the elevated structure instead. This takes pressure off the inside of the knee while continuing to work the adductors.
  

‍

Copenhagen Raise - Mechanics:

• Starting Position: Lie on your side with your top leg extended and supported on a bench or elevated surface.
• Support: Keep your bottom leg straight and resting on the ground.
• Execution: Lift your bottom leg to meet the top leg by engaging your adductor muscles. Lower it back down with control.
• Repetitions: Perform 8-12 repetitions per side, gradually increasing as you gain strength.

‍

Lateral Lunge - Mechanics:

• Starting Position: Stand with your feet hip-width apart and your hands at your sides or clasped in front of you.
• Execution: Take a large step to the side with one leg while keeping the other leg straight. Bend the knee of the stepping leg and push your hips back, lowering your body until the thigh of the bent leg is parallel to the ground.
• Return: Push off with the stepping leg to return to the starting position.
• Repetitions: Perform 10-12 repetitions per side.
• Modification: Elevate the foot 6-12 inches of the side you’re lunging towards. This helps to achieve depth sooner and more comfortably.
  

‍

Cossack Squat - Mechanics:

• Starting Position: Stand with your feet wide apart, toes pointing slightly outward.
• Execution: Shift your weight to one side, bending the knee and lowering your hips towards the bent leg while keeping the other leg straight. Keep your chest up and your back straight.
• Return: Push off with the bent leg to return to the starting position.
• Repetitions: Perform 8-10 repetitions per side.
• Modification: Elevate the foot 6-12 inches of the side you’re lunging towards. This helps to achieve depth sooner and more comfortably.
  

‍

‍

Evidence Based Benefits

‍

Injury Reduction
A study published in the British Journal of Sports Medicine highlighted that strengthening the adductor muscles significantly reduces the risk of groin injuries in athletes. The adductor strengthening program included exercises similar to Copenhagen planks, raises, lateral lunges, and Cossack squats, which showed a notable decrease in injury incidence.

‍

Improved Running Performance
Research published in the Journal of Strength and Conditioning Research demonstrated that a 6-week adductor strengthening program improved running economy and performance in distance runners. Strengthened adductors contribute to more efficient movement patterns, reducing energy expenditure and enhancing running performance.

‍

Enhanced Resistance Training Outcomes
A study in the Journal of Sports Science and Medicine found that athletes who incorporated adductor strengthening exercises into their training regimen experienced improved performance in compound lifts such as squats and deadlifts. Strong adductors provide better support and stability, allowing for heavier lifting with reduced injury risk.

‍

‍

TL;DR

Strengthening the hip adductors through exercises like Copenhagen planks, raises, lateral lunges, and Cossack squats offers substantial benefits in terms of injury prevention, athletic performance, stability, and overall movement efficiency. Incorporating these exercises into a regular training routine can lead to significant improvements in both sports-specific and general physical activities.

‍

‍

Ready to start thriving again? Let us help by putting an expert in your corner to get you there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!

‍

‍

REFERENCES

• Bourne, M. N., Williams, M., Opar, D. A., Al Najjar, A., Kerr, G. K., & Shield, A. J. (2016). Impact of the Copenhagen Adduction Exercise on Muscle Activity and Performance in Elite Soccer Players. British Journal of Sports Medicine, 50(19), 1154-1159.
• Schuermans, J., Van Tiggelen, D., Danneels, L., & Witvrouw, E. (2017). Biceps Femoris and Semi-Tendinosus—Strategies to Reduce the Risk of Hamstring Injuries: A Systematic Review. Journal of Strength and Conditioning Research, 31(5), 1461-1472.
• Greska, E. K., Cortes, N., Van Lunen, B. L., & Oñate, J. A. (2012). A Feedback Program Reduces Knee Valgus Angle During Drop Landings: A One-Group Pretest-Posttest Design. Journal of Sports Science and Medicine, 11(3), 464-471.

‍