In the past I’ve mentioned how I’ve felt that the hip adductors seemed to have been a little neglected with the glute focus that’s been so prevalent in the past few years. I’m happy to see a lot of higher profile “guru’s” starting to bring them back into the fold again due to their importance in core, pelvic and knee stability.
If we look at their functional anatomy we can see that they play a huge role in core and pelvic stability. In my experience I’ve found that many patients with deep core dysfunction also have dysfunction with their hip adductors or vice versa. If you follow the deep front net of Thomas Myers Anatomy Trains, this makes sense as you can see how these structures are interwoven with one another.
In my practice I’ve found a lot of people unable to coordinate this sling which leaves them very vulnerable to back strains or more serious injuries. In working with a soccer team over the winter months (who won a tournament in Italy in the Spring. So proud of them!), my colleague and I noticed many of them were giving up a lot of power due to this instability. This movement prep exercise was discovered to try and help them connect and strengthen this line. I’ve found it to be quite effective with most populations. It requires the deep core and hip adductors to work together creating that link. Give it a try!
Isometric Supine Straight Leg Raise Adduction
- Attach a large O-band to a secure anchor about knee to mid-thigh height.
- Lie on your back with body parallel to anchor placing feet inline with the anchor point.
- Position yourself away from the anchor point at a distance that will provide a challenging tension for you.
- Loop the O-band around the mid-foot portion of your inside leg.
- With the band under tension, clamp your body into the ground maintaining a neutral spine.
- Use your hamstrings and glutes of the outside leg to squeeze into the ground and anchor your sacrum and hips keeping them square with shoulders throughout. Lock down this position.
- Ensure that rib cage does not rotate or glide laterally out of alignment with hips. These are common errors.
- Start movement by raising inside leg up to about 30-45 degree angle and squeeze in toward mid line of body keeping leg straight with knee and toes point up toward ceiling. Hold contraction for specified time.
- Slowly release but do not let leg drop before repeating next repetition.
2-3 sets, 4-6 reps of 5-10 second holds per side.