Often referred to simply as the "inner thigh", the hip adductor muscles are a minor gripe for many. Women would like them more toned, bodybuilders more hypertrophic, athletes from numerous sports often complain of injury or inflammation... but what are these adductor muscles? Which movements are they deputies to? Let's get to know them better and understand what are some of the best exercises for toned and defined adductors.
The adductor muscles
Anatomically, adductors are a complex of five muscles:
- great adductor,
- long adductor,
- short adductor,
which allows the leg to be moved towards the vertical midline of the body. The adductor muscles originate from the pubis and are all inserted along with the linea acid, a bony crest that separates the posterior aspect of the femur into two portions (with the exception of the gracilis, which inserts on the tibia). The actions of these muscles are of various kinds. Every adductor muscle, with the exception of the great adductor, originates from the hip joint and therefore determines adduction, flexion, and medial rotation movements at the hip. The large adductor, on the other hand, if stimulated in the anterior portion, allows adduction, intra-rotation, and flexion movements. If, on the other hand, it is stimulated in the posterior portion, it allows extension movements.
Usually, in athletes who complain of problems with strains or tears in the groin, the problem is generated by an injury to these muscles.
Exercises for the adductor muscles
To tone the inner thigh we must include in our training program specific exercises for adductor muscles such as those proposed here, very effective for obtaining excellent results in aesthetic and, above all, functional terms.
1. Adductor Machine
Starting and ending position at the adductor machine.
With the Adductor Machine, the hip adduction movement is performed, starting from the open legs position and closing the legs with a slow and regular movement that involves all the adductor muscles and buttocks.
2. Sumo squat with dumbbell
From a standing position spread your feet beyond shoulder width and rotate them slightly outward. Hold the dumbbell in the center firmly with both hands. By flexing your arms slightly, raise the dumbbell as you lower your glutes, keeping your back straight and bringing your thighs parallel to the floor. Always pay attention that the knees do not exceed the tips of the feet. After reaching a bend of about 90 ° with the knees, slowly return to the starting position.
3. Side lunges
Starting position and execution of side lunges.
What are your favorite adductor exercises? Write it in the comments!
Model: Asia Callegari, atleta Bikini IFBB Pro League, Team Yamamoto/ Iafstore
- Sherwood.L., Fondamenti di Fisiologia, Edizione italiana a cura di F.Bodega, D.Brambilla, G.Cerri, M.Montagna, C.Sironi. Casa Editrice Piccin, Padova.
- Martini F.H, Tallitsch R.B., Nath J.L., Anatomia Umana, Casa Editrice EdiSES S.r.l, Napoli.