![]() Standing with either side of your body facing the anchor point, wrap the band around your inner (working) foot.Start by wrapping a resistance band around a solid anchor such as a power rack or another piece of equipment that is attached to the floor.When aiming to isolate the adductors, resistance bands are a great tool to efficiently train them from several angles.īands come in a variety of lengths and levels of resistance, making it quite easy to adjust the level of difficulty. Repeat for the desired number of sets and reps.In a controlled motion, return to the starting position by pushing through the floor, feeling the muscles of your glutes and legs, including your adductors, contract.Shift your weight back and slowly lower your hips until your thighs are parallel to the floor.Set your feet a bit wider than shoulder width, turning your toes slightly outward.You can perform this movement with a variety of weighted equipment - such as a barbell, kettlebell, dumbbell, or sandbag - or with just your body weight.įor the purpose of this article, we’ll review the wide stance squat performed without any external resistance. The squat is often touted as the king of leg exercises, and this is with good reason, because it stimulates whole-leg muscle recruitment.Īmong the numerous squat variations, the wide stance squat - also known as a sumo squat - does a particularly good job of hitting the muscles of the inner thighs. If just starting out, try 2–3 sets of 10 reps. Slowly reverse the movement, returning your thighs to the starting position.In a controlled manner, squeeze your thighs together just until the pads touch, feeling the muscles contract.Start by sitting on the machine with the pads positioned between your legs as wide as is comfortable, and select your desired resistance.It’s best to start out super light to get a feel for the exercise and avoid getting injured. Though this machine can do a great job of training the inner thigh, it’s not the only movement that can yield good results.Ĭonsidering that you can adjust the amount of weight and width of the pads, this movement is great for beginners. When many people think of isolating the adductors, they may think of the classic adductor machine found in gyms across the world. ![]() Here are 7 of the best adductor exercises - with varying levels of difficulty - to include in your training regimen if you’re looking to target your inner thigh muscles. While simply performing these exercises can work the adductors to a certain extent, you may wish to target them specifically to increase strength and reduce injury risk. The adductors serve as secondary supporting muscles during many common exercises, such as squats, deadlifts, box jumps, and sled pushes. Athletes depend on this important muscle group for explosive movements such as running, jumping, or moving from side to side. ![]() The adductors’ primary function is to provide lower body stability and mobility during daily activities. In addition, they provide mobility at the hip joint, which is essential for injury prevention ( 1).īy regularly training your adductors, you can help prepare them for the demands of physical exercise, greatly reducing your risk of injury ( 1). ![]() They are especially important when performing exercise.Īthletes, in particular, depend on this muscle group to aid in explosive movements such as running, jumping, and quickly moving from side to side. Their primary function is to provide lower body stability during daily activities such as walking, going up stairs, and squatting. Considering that the adductors, along with the other leg muscles, are among the largest muscles in the body, they serve an important role in activities of daily living and athletic activities. ![]()
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