Three Adductor Strength Exercises for Runners

Three Adductor Strength Exercises for Runners

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In this video I show you some simple but effective adductor strength exercises to build strength in the adductors and groin region. These exercises are great for anybody who has suffered a groin strain or adductor injury.

The adductor muscles of the inner thigh are an important muscle group for us runners to strengthen. Frequently this is an area of particular weakness and tightness, and unfortunately sometimes injury.

A few months ago I uploaded a video showing my favourite adductor mobility drill. However today I want to focus on building strength in your adductor muscles, helping you build a stronger inner thigh and groin.

Adductor Strength Exercises: What You Need

I try to keep the equipment requirements very light with these exercises! All you need is:

  • Ball – pretty much any football/soccer size ball will do
  • Resistance Band – I get mine from amazon. A cable machine in the gym will also work
  • Small cloth – If you’re feeling fancy you could buy this slide board… but a cloth any shiny floor will suffice 😉
  • Why Are Tight/Weak Adductors a Problem?

    Put simply, we know that muscles often get tight because they are fundamentally weak. Think of it as a protective mechanism. When your adductors get tight, it can create an imbalance that can impair your ability to use important muscles such as Glute Medius. You can learn more about this in the article I wrote a while ago the accompany the video here:

    Do let me know in the comments below if you have any questions about the adductor strength exercises featured in the video above…

    About The Author

    James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.

     

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    3 Comments

    • Hi James, I’ve started the 30-day challenge after an enthusiastic recommendation by a good friend .

      I’m loving it, but three days in I think I overdid the stretching and I’ve pulled one of my adductors. What’s the best way to recuperate, and should I pause on the challenge completely until it’s better?

      Much appreciated

      • Hey Sean, Frustrating to hear this. Rest is your best bet in the short term – avoid the temptation to ‘test’ the overstretched muscle by gently stretching it (to see if it feels better). Remember, each time it twinges, you’re potentially setting your progress back. Hopefully in a few days it’ll be recovered enough to have you walking and moving about pain free. If not, I’d suggest getting it looked at by a physio. Fingers crossed it’s not a serious strain though, and you’ve just overstretched (as you say). These things usually move on pretty quickly. When you’re at a point where you’re pain free, I’d suggest gently starting-over with the challenge. Good luck :)

    • Thanks James. Trying to keep it rested has certainly made me realise how much the adductors are used in everyday life! I can’t afford a physio, so hoping it will clear up quickly…

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