BEST Adductor Exercises - When to use, How to test, and progression!

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Best Adductor Exercises - When to use, How to test, and BEST progression!

Adductor muscles sometimes have a bad rap because people blame their “tightness” to be the cause of movement related problems.

While there are times you might want less participation from the adductors, it is usually an issue of how someone is distributing their weight rather than actual shortening of the adductor musculature. This is why stretching an adductor is pretty much useless.

Adductors help us secure one half of the pelvis over the leg during the stance phase of gait, and can contribute to hip flexion or extension depending on the position they are in.

For the purposes of this video, we will demonstrate a test that will determine if you have the ability to expand the posterior pelvis (outlet) in order to achieve hip internal rotation necessary for the stance phase of gait.

As you will see, I have a discrepancy between my left and right tests, reflecting my tendency to orient my body to the right and to more frequently shift my weight over my right leg.

After demonstrating the progression of adductor exercises, we can see that my test improves significantly. With that, an increased ability to shift my weight to my left was achieved. I was better able to stand and walk without effort or discomfort for the rest of my day.

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