More than 3.080.954 satisfied customers
Europe's No. 1 for home fitness
Trust our customers.
Currently 74.377 product ratings
66x in Europe Find a store
stores
Purchase securely fitness equipment
Your order is data protected and is encoded with 256-Bit-SSL
Sport-Tiedje offers you
  • Europe's No. 1 for home fitness
  • More than 3.000.000 satisfied customers
  • More than 7000 fitness products
  • 66 specialist fitness stores on site
  • 75 own service technicians

The adductors    

(Musculi Adductores)


 

The adductors are mainly located at the thigh, though they are also in close contact with the hip. Consisting of three main muscles, the adductors are located in the inside of the thigh. Their function is the adduction of the thigh - to pull the thigh up (to the middle).

The three main adductors:
Big adductor (M. adductor magnus)

- It is the biggest and strongest adductor. Its insertion expands over almost the whole length of the femur. It is located behind the long and short adductor (a separation of the big adductor muscle).

 

Long adductor (M. adductor longus)

- The muscle inserts at the mid-third of the femur and supports adduction as well as external rotation and flexion of the thigh.

 
Short adductor (M. adductor brevis)

- The muscle causes an adduction and a flexion in the hip joint; an extension is effected for a bending from 80° onwards.

 

Due to the stress playing football, adductors tend to shortening. If the shortening is not counteracted by special stretching, irritations, strains or even ruptures may occur for wide lunges (when the whole length of the muscle is required, i.e.). Irritations are most often recognized at the weakest point of the muscle, the enthesis. Regarding the adductors, this point is at the pubis.

 

 

I. Musculus adductor magnus

 

Origin:

Ischium of the pelvis, pubis bone lower ramus

 
Insertion: Inside of the thigh bone
 
Function:

Adduction, secondary outer rotation and bending in the hip joint
 

 

 

 

II. Musculus adductor longus

 

Origin: Pubis bone upper ramus
 
Insertion: Middle third inside of the thigh bone
 
Function:

Adduction, secondary outer rotation and bending in the hip joint
 

 

 

 

III. Musculus adductor brevis

 

Origin: Pubis bone lower ramus
 
Insertion:

Upper third inside of the thigh bone
 

Function:

Adduction, secondary outer rotation and bending in the hip joint
 

 

 

 

Exercise examples

 

 

Adduction in standing position on low cable pull
Adduktion

 



Course of motion:

  • Standing on the site of the low cable pull, legs are opened
  • Hold on the machine with the hand which is close to the machine
  • Stand in far distance from the cable pull to exercise long motions
  • Fix the strap with the rope on the foot (knuckle) which is close to the machine
  • Move the leg away from the machine, in the direction of the fixed leg
  • Move  forwards or backwards to the fixed leg
  • Move to the vertical position or even further on (maximum of 30°)

 

Breathing:

  • Inhale while moving upwards
  • Exhale while moving downwards

 

Advices of proof:

  • Do not open the legs too wide
  • Upright posture
  • Slow course of motion
  • Optimal weight taking up

 

Alternatives:

  • In sitting position on a machine for adductors
  • In standing position on a hip pendular
  • In standing position without a machine
  • In lying position – side position (move lower leg backwards/upwards)
  • In lying position – straddle the legs (opposite bringing together)

 




You can use versatile training equipment for exercising adductors and to get a varied and motivating leg workout:

 

 

back to muscle guide overview

We are available
66x in Europe
Storemap
Sport-Tiedje
12 advisors on the phone
are available for you
00800 2020 2772
info@sport-tiedje.co.uk