To build a strong and mobile lower body without any aches or pains, hip adduction exercises are key.
Here are the best moves to try.
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What are your hip adductors?
physical therapist, strength coach, and owner ofArch Physical Therapy and Fitness
Why is it important to strengthen your hip adductors?
For example, having weak or tight adductors can contribute toknee3orback pain4.
Luckily, many hip-adduction strengthening exercises (more on those below) help drill your mobility, too.
Theres an important caveat, though: More adductor strength isnt always a good thing.
Your hip adductors help you do things like maintain balance, execute lateral movements, and walk and run.
This helps ensure the right muscles are kicking into gear.
Archambault recommends adding one or two hip adduction movements into your workout routine two to three times per week.
Twice a week is a good starting point, Orsborn agrees.
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you could use afoam roller, small exercise ball, or ayoga block, depending on whats available.
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Copenhagen plank
A favorite of both Archambault and Orsborn, the Copenhagen plank is great for strengthening your coreandadductors.
This builds stability that translates into everyday movements, Orsborn says.
Its pretty tough, though.
Its acompound movementthat should fit well into the strength section of your routine.
These are best for working on both leg strength and flexibility, Orsborn says.
They open up the hips and challenge your balance in a functional way.
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