How to Strengthen Your Adductor Magnus
The adductor magnus is the largest muscle in the adductor group of your inner thighs. It works with other adductors and muscles in your hip and legs to move your hip joints and legs in different directions, such as hip adduction, abduction, flexion, extension and rotation. The adductors also work with your outer thighs to keep your hip joints and knees in alignment when you move, which prevents joint injuries when you run or walk. Perform full-body exercises rather than isolating exercises to improve adductor strength.
Kneeling Torso Twist
Kneel on the ground on your right knee so that your knee is below your right hip joint. Put your left foot in front of you with your knee bent at 90 degrees. Keep your torso upright.
Place a broomstick or a similar object on top of your shoulders behind your neck. Hold the stick near each end with each hand, and pull your shoulder blades together.
Turn your torso to your right as much as you can without moving your front leg or losing your balance. Hold this position for two seconds, and turn your torso to your left as much as you can.
Perform two sets of this exercise for 10 to 12 rotations on each kneeling leg.
Stand with your legs about shoulder-width apart, and raise both arms over your head. Point both feet forward and tighten your buttocks.
Inhale and squat as low as you can without bending your arms and torso forward excessively. Keep your torso upright and your knees and feet pointing forward.
Exhale and stand straight up without moving your body. Perform three sets of eight to 10 squats.
Stand with your feet together and step forward with your right foot. Lunge straight down until your left knee gently touches the ground, and raise both arms above your head. Exhale and step back to the starting position, lowering your arms to your sides.
Step to your right with your right foot so that both feet are pointing forward. Lunge to your right as much as you can, and raise both arms over your head. Keep your torso upward and your left leg straight as you lunge. Exhale and push yourself back to the standing position with your right foot. Lower your arms to your sides.
Step back with your right foot and tighten your right buttock. Lunge straight down until your right knee gently touches the ground. Raise your arms above your head at the same time. Exhale and push yourself back to the starting position, lowering your arms by your sides. Repeat steps for three to four rounds on each leg.
Stretch your adductors if you find that your knees and hip joints tend to pull toward the middle of your body. You can do a simple groin stretch by sitting upright on the ground with the soles of your feel pressed together. Relax your knees and sit up as tall as you can to increase the extension in your lower back. Hold this position for six deep breaths, and repeat the stretch two times.
- NASM Essentials of Personal Fitness Training; Michael Clark
- Athletic Body in Balance; Gray Cook
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.