7 exercises to strengthen the abductors

exercises to strengthen the abductors

When we seek to have big legs we focus most of the time on the quadriceps and hamstrings. In these cases, we can easily realize that it is not enough to give strength to a leg. And the forgotten muscle groups are the abductors. There are numerous exercises to strengthen the abductors.

Therefore, in this article we are going to tell you what are the 7 best exercises to strengthen the abductors.

Differences between the adductor and the abductor

It is essential not to overlook the importance of the adductors in lower body performance when planning your training regimen. To distinguish between exercises targeting the abductor and adductor muscles, it is essential to first recognize and classify each specific muscle group.

The adductors, which They extend along the inside of the leg and are made up of the adductor magnus, median, and minor muscles.. Located between the hamstrings and quadriceps, their primary function is to provide stability to the hip joint during weight-bearing activities. These muscles play an important role in activities such as running and other essential motor skills.

Located on the outside of the leg, The abductors perform the function of moving the extremities away from the body, in direct contrast to the adductors. It is essential to prioritize strengthening your abductors to create a well-rounded exercise regimen.

Exercises to strengthen the abductors

To improve leg strength and achieve better overall performance in various activities and sports, it is essential to prioritize exercises that target the adductor muscles. To help you in your exercise routine, we have selected the 7 best exercises to strengthen your abductors.

Abductors with elastic band

You can do this particular exercise in the gym or on a machine for it. The process involves holding a band to a sturdy structure and secure the foot closest to it, usually at ankle level. The goal is to execute the adduction movement, bringing the leg closer to the center of the body while fighting against the opposition of the elastic band. The intensity of muscle engagement increases as you move away from the pole.

leg raises

leg raises

Find a comfortable mat and lie on your side, making sure your hips and elbows support your body. Next, Bend the knee of your upper leg while keeping the other leg straight and parallel to the floor. The objective of this exercise is to raise and lower the straight leg in a controlled manner.

Opening and closing of legs

Here's a simple exercise that targets both the abductors and adductors simultaneously. To begin, lie face up on the floor. Raise your legs towards the ceiling, making sure they form a right angle to the rest of your body. From this position, alternate between opening and closing both legs together. It is a simple but effective way to exercise these muscle groups.

elevación Side

Assume a prone position, with your forearms resting on the floor and one leg extended behind you. Start the lateral movement of the aforementioned leg, gradually increasing the distance between your foot and the midline of your body. This particular exercise not only improves the strength of the adductor muscles but also strengthens them.

Side lunge

abductor exercise

This exercise is a modified version of the traditional lunge and is included in the abductor and adductor strengthening routine. To perform this exercise, start by standing with your legs wide apart. Then, Shift your body weight from side to side while bending one knee, with the other leg providing support. To maximize the effectiveness of the exercise, be sure to return to the starting center position before transitioning to the opposite side. This will allow for a greater range of motion.

Sumo squat

A standing exercise that is considered a classic consists of widening your legs as much as you can, making sure your feet point outwards. To perform the squat, simply push your hips back, imitating the motion of sitting down. For added intensity, you have the option of holding a dumbbell or a ball, making it an ideal choice for a ball exercise before bed.

Cross leg raise

Like the initial exercise mentioned, this particular one consists of executing the same movement, but with the supporting leg placed crossed over the leg that exerts the force. It is essential to keep the foot in a horizontal and tense position, as this will enhance muscle activation.

What is the importance of stretching the adductors post-workout?

abductor stretch

After completing a training session, it is essential to give the adductor muscles some time to relax, like any other muscle group. Let's give you some reasons why stretching your abductors after training is a good idea:

  • By incorporating stretching into your routine, you can effectively prevent muscle overload and reduce the risk of possible injuries. In addition, stretching is an excellent way to begin the recovery and relaxation process, relieving tension that may have accumulated during physical activity.
  • Improves physical performance during exercise.
  • Improves the muscle repair process, which is most effective when the muscles are stretched and relaxed. This promotes the generation of a greater number of muscle fibers, which ultimately leads to better performance. To further enhance these results, it is essential to maintain an adequate diet that prevents muscle catabolism.
  • When stretching, the probability of suffering an injury decreases significantly. The importance of stretching as a means of preventing injuries should not be underestimated, particularly pubalgia, which can cause severe pain in the pubis when it affects the adductor muscles. It is essential to recognize that excessive tension can cause fibers or tissues to tear, which can have long-term consequences.

I hope that with this information you can learn more about the 7 best exercises to strengthen the abductors.