To train the hamstring portion (hip extension), you need hip extension with a wide stance. To train the adductor portion (leg adduction), you need resistance pulling you outward.
In deadlifts and RDLs (Romanian Deadlifts), the hamstring portion of the AM acts as a synergist. If you feel a deep stretch on the inside of your lower thigh during an RDL, that isn't your hamstring—that is your Adductor Magnus begging for attention. The "Mystery Groin Pull" Most athletes fear the "groin pull." But did you know that most proximal (high) groin pulls are actually tears of the rectus abdominis or the pectineus? Distal (low) groin pain near the knee is often the Adductor Magnus.
As you descend into a squat, the adductor magnus prevents your knees from caving inward (valgus collapse). It keeps the femur in a neutral alignment relative to the pelvis. adductor magnus muscle
Here are the three best exercises for the Adductor Magnus: The sumo stance is the king of AM training. By taking a wide stance with your toes turned out, the adductor magnus is placed under a massive stretch at the bottom of the lift. Driving the floor apart and extending the hips recruits the AM like no other exercise.
So, the next time you are in the gym, skip the leg extension machine. Set up a wide stance. Hinge deep. And give a silent nod to the massive, forgotten giant on the inside of your thigh. To train the hamstring portion (hip extension), you
Whether you want to squat 500 lbs, run a marathon without knee pain, or simply get off the toilet gracefully when you are 80, you need a healthy Adductor Magnus.
Why? Look at a deep squat. As you descend past parallel, your hamstrings actually slacken because they attach above the knee and below the hip. When the knee bends, the hamstring tension drops. However, the Adductor Magnus doesn't have this problem. If you feel a deep stretch on the
If the Adductor Magnus is chronically tight, it pulls on the sit bone, which pulls on the sacrotuberous ligament, which torques the sacrum, leading to...