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CategoriesThe adductors as a group constitute a large muscle mass in which all of the muscle originate on the pubic bone and insert running down the medial femur. There role is to provide hip adduction – bringing the thigh across the body (towards the midline) and also to maintain pelvic position during gait.
The potential strength development of the movement adduction is significant since the agonist (hip adductors) are very large when combined as a group. Yet in many movements and sports activities the adductors are not the main agonists and consequently are minimally loaded or strengthened through activity. This highlights the potential for underdeveloped adductors in athletes and gives rise to the benefits of specific resistance training for the adductors.
In specific activities like squatting the adductors they play an important role. Mark Rippetoe explains wonderfully:
“At the bottom of the squat, where the hamstrings and adductors are fully stretched, there is as much pull on the knee from the posterior as form the anterior…the adductors have stretched too, and if the knees stay parallel to the feet, as they should, the adductors will get tight and pull on the femurs. This “knee out” position anchors the femur so that adductor contractions and hamstring contractions produce hip extension, which is apparent when sore adductors show up the day after a heavy squat workout”
“If the knees are shoved out to the sides at the bottom of the squat, the adductors are tightened. If this is done correctly, there is a slight “bounce” or muscular rebound off the hamstrings and adductors at the bottom of the squat, which initiates the upward drive out of the hole”.
This highlights the importance of the adductors in strengthening the squat. Clearly therefore additional resistance training for the adductors will help improve your squat – namely out of the ‘hole’.
Rippetoe also adds that hip extension in this manor is accomplished “much more efficiently and much more safely for the knee when it occurs from this correct position- the position that cannot be achieved unless the squat is deep”.
This is a clear message to me that if you want to improve your max. squat, adductor size/strength and knee health you have to squat deep. There is also the conclusion that by developing our adductors we can actually improve our squat strength out of the hole.
It also goes without saying that developing a large muscle group in the legs, which the adductors are, is like tapping into a goldmine in regards to hypertrophy of the legs. Building up your adductors will do wonders for aesthetics resulting in significant hypertrophy and ‘fullness’ of the leg.
Compare these two examples:
Yes the legs on the left are bigger overall but regardless of quadriceps development look at the difference in the inner thigh mass...the adductors make a big difference!
Interestingly by building the adductors in both strength and size, we improve our depth in squatting which not only makes us better at squatting but also saves our knees AND actually serves to further develop such properties of adductors! Squatting deep is a winning cycle.
Its also worth noting by having a more developed set of adductors they will enable you to squat heavier weights and this extra weight will stimulate your quads to grow and strengthen even more! Your adductors could be limiting the size and strength of your quads by dictating how much weight your can put through them!
So what exercises develop the adductors?
1) Squats
Unless you’ve been asleep this should be apparent by now! As Rippetoe highlighted, squatting deep will call upon the adductors to help in balancing the anterior posterior forces on the knee and in hip extension out of the hole. This stimulation will cause them to grow in strength and size. Let us not forget that powerlifting stance squating both free and box variations (wider stance) put extra stress on the adductors and inner thigh musculature as the adductors are stretched more and the leg action is more of adduction in the up phase in this stance.
BUT the key here is to actually squat deep!
People out there will be undoubtedly reading this and agreeing, ‘oh yes, deep squats – people need to do them’, but don’t realise that they still don’t do them themselves!
Be honest to yourself and ask for an external opinion from someone who can squat to depth themselves. Get them to evaluate your form and ensure you are hitting depth. Only then will you be stimulating the most growth out of your adductors by squatting. If not you could just compound the imbalance.
Extra emphasis can be placed upon the adductors by using a second pause at the bottom of a deep squat.
2) Sumo Deadlift
These work the glutes, hamstrings and adductors more as opposed to conventional deadlifts. The low back sheer force is drastically reduced in sumo deadlifts making the movement heavily hip reliant. The sumo stance puts the legs more in a position of abduction meaning that the adductors are recruited more in the lift as they in effect try to pull the legs back into adduction.
3) ‘Frog stance’ leg press
This modification leg press is an exercise I have had great results with in both adductor size and strength (giving rise to a larger squat max and a more stable ‘hole’). Just like powerlifting stance squats and sumo deadlifts the adductors are stretched more in this position and the up phase involves more adduction of the hip.
Simply place your feet higher and wider than normal with toes pointed out slightly and get real low in the bottom position – no partials here! This loads the posterior chain and inner thigh more than in a conventional leg press.
These can be implemented at the end of a workout when fatigue dictates lighter weights to be lifted if you are weary of the ‘alien’ positioning. This is key for avoiding injury especially as in this new position you will be weak and you joints exposed when you first attempt the lift.
Control the eccentric with the posterior chain and adductors. You should feel them being loaded as the foot plate gets lower. The motion really stretches out the adductors putting them under more eccentric stress and due to the position of the legs, the press portion of the movement is more in line with the anatomical movement of adduction (the prime movement pattern of the adductors).
4) Walking lunges with hold
Single leg work I feel is important both for performance and hypertrophy and walking lunges are my favourite. The adductors (along with the abductors) play a role in leg and pelvis stabilisation and this is heightened during single leg work.
To target my entire leg not only the adductors in the best way I used a wide ‘step’ and sink straight down into the hole, keeping the torso upright.
Again I pause at the bottom when the adductors are loaded and then squeeze straight up. I try to minimise the push off of the back leg and turn the movement more into a single leg squat.
5) Isolation exercises
As a final brief note, lets not forget those ‘sissy machines’ that isolate the adductors; cables, seated and standing pad machine variations. These can be used to top of a gruelling leg session and NO it doesn’t mean you are a girl because you are doing them!!
This article goes a long way in highlighting the way the body works in unison and the importance therefore of not neglect body parts to achieve improved strength and aesthetics. If you are struggling with strength out of the hole in your squats and or your upper leg strength and size has stagnated, try adding in some of the above exercise to your programme and see the difference.
I did and I enjoyed the results.
References
Rippetoe M. Strong Enough: Thoughts from thirty years of barbell training. Pp. 66-69. The Aasgarard Company, Wichita Falls TX. 2007
Ben Coker BSc, is Head of Strength and Conditioning at Elite Kinetics (www.elite-kinetics.com) and holds a degree in Sports & Exercise Science from Loughborough University in the UK, and is currently studying for his CSCS Qualification. He has worked with National level UK Javelin throwers, Bodybuilders, Powerlifters, Strongmen and MMA fighters and Rugby players, right down to your recreational warrior. He practices what he preaches from years in the trenches and extensive education, delivering outstanding results to whoever he trains.
Ben can be contacted at: ben.coker@elite-kinetics.com'
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