Hip Adductors

[Ordy]

Does anyone work these or is it one of those missed things?

http://www.exrx.net/Muscles/Adductors.html

Im trying to cover anything and everything, but yeah only really seen the odd chick doing these exercises. Guess guys just dont do/need it?

[ThePman]

Squats and deadlifts tend to work the adductors tremendously, especially wide-stance stuff. Anybody doing those on a regular basis has no real need for isolation training.

Women use the machine because they tend to do a lot of "toning" crap that doesn't involve real exercises and because they like showing off to the gym.

[Ordy]

Sweet already doing squats and dead lifts.

cheers for that

[PTinCHCH]

i do every workout. and abductors.

i use a machine, but you can do them on a cable too.

[cantygirl]

Nothing wrong with adductor machines, its weight loaded isn't it? There is a place for isolation exercises.

[Ordy]

Yeah, i just felt like an ass doing it, but it did seem to burn + be harder than expected.

Ill just have not give a shit and do it i guess.

[cantygirl]

Yeah, i just felt like an ass doing it, but it did seem to burn + be harder than expected.

Ill just have not give a shit and do it i guess.

Nice one Ordy, I like to see the guys doing the adductors

[Ordy]

lol, ill try do it when its quiet =p

[PTinCHCH]

is it a chicks exercise??

the one i use isnt one of them gay two legged things. its just a wheel with a padded bit coming off it that you trow the thigh over. so not too scarey.

i had a hip operation a few months back, although its solid now, i just like to work it and get the muscles around the hip joint nicely involved in supporting my hip.

that and it gives me meeeeean crushing power for my scorpion crunches and triangle chokes :twisted: :twisted: :twisted:

[HumanPerformance]

I covered this topic in a post a while back-

Hi deep, basically when trying to build your inner and outer thigh development you best bet is to go for the big compound movements but to change your foot placement and or direction they are facing. Basically the old adage of "in for outer and out for inner" applies here. So as musclenz stated performing adductor squats with your feet wide apart and facing on a 45 degree angle works more into the adductor longus and gracilis, as well as semimembranosus muscle. Yes the semimem is part of the hamstring but it is this part of the leg that is crucial for the appearence of "width" to the inside of the thigh. In fact alot of the size of the thigh when viewed from the front is due to your hamsrtings poking through from the back (when looking at the inside of the thigh). So all forms of squats, leg presses etc with your feet wide apart and on a 45 degree angle will hit your inner thigh.

There is alot to be said for sideways lunges as well in reguard to working these muscles. In fact a NZ competitor who had some of the best all round leg developement I have seen told me it was due to all the "lunges around the world" (let me know if you need these explained) he used to do.

Conversely when trying to add size to the outside of the thigh a very narrow stance should be employed i.e feet 12 inches apart or even almost touching on movements like leg press and hack squats. This foot placement hits the lateralis, tenser faciae late and abductor muscles alot harder than normal.

There is the consideration of employing abductor and adductor isolation movements with a cable or aductor machines (female gym favorites), and I rememeber Mark Rianbow used to swear by the womens adductor machine for his own leg developement. But over the years I have not been able to increase the size of any of my clients inner or outer thigh muscles using these types of movements. I think this is due to the load simply being to insufficient to stimulate any form of meaningfull growth. I have found heavy compounds to be much more productive.