Hip adduction is an exercise that strengthens and increases flexibility in the thigh muscles. It can be done with or without equipment, and a professional trainer or physical therapist can help create an individual plan. Hip abduction is the opposite movement, and both exercises improve hip strength and flexibility. The adductor muscles, including minimus, magnus, brevis, and longus, work together in the thigh, assisted by the neighboring gracilis and pectineus muscles.
Hip adduction is an exercise that works the thigh muscles. It is used to increase strength and flexibility in the hip. A basic hip adduction exercise can be done with or without a machine. Although there are standard suggestions for the number of repetitions and sets needed to perform the exercise properly, it may be helpful to consult a professional trainer or physical therapist for the best individual plan.
To perform a hip adduction without an exercise machine, one option is for the individual to lie on their side on the floor. Then the lower leg is raised slightly. This position should be held for a few seconds. A typical routine consists of eight to 12 repetitions per set, with three total sets.
A hip adduction can also be performed while standing, with the help of an exercise band or elastic tubing. The individual would begin by standing by a table. One end of the band or tube is attached to the ankle on the side of the table, while the other will be secured to the table. Then, to perform a rep, the secured leg would move through the other leg and away from the table. The same number of repetitions and sets can be used as with the floor exercise.
When done with exercise equipment, a hip adduction is typically performed on a machine that has a seat that positions the individual seated with a slight rearward recline. The feet sit on a footrest at a 90-degree angle, while the hands are placed on handles directly to the sides of the upper thighs. The legs sit out of two paddle-shaped pieces that are attached to weights that are located toward the front of the machine. One repetition is performed by moving the paddles in and then out with the upper thighs. The same number of repetitions and series can be used as with the exercises performed without the machine.
A hip abduction is the opposite movement of a hip adduction. This exercise involves repetitions in which the legs are extended outward, one at a time without equipment, and usually both legs at the same time on an exercise machine. As with adduction exercises, the goal of a hip abduction is to improve hip strength and flexibility.
Adductor is the name of the group of muscles that work together in the thigh. The muscles extend from the pubic area to the femur. Their scientific names are minimus, magnus, brevis, and longus. The neighboring gracilis and pectineus muscles assist the adductors in the process of adducting the hip.
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