The adductor muscles of the inner thigh are an important muscle group for us runners to strengthen. In this video I show you some simple but effective inner thigh exercises to build strength in the adductors and groin region. These exercises are great for anybody who has suffered a groin strain or adductor injury.

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ADDUCTOR MOBILITY EXERCISE:

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Hey guys it’s James here again, and today I want to address an area that us runners often forget about: your adductor muscles or the groin and inner thigh.

Quite often this is an area of particular weakness and tightness, and unfortunately sometimes injury.

A few months ago I uploaded a video showing my favourite adductor mobility drill – the link is in the description if you want to check that out – but today I want to focus on building strength in your adductor muscles, helping you build a stronger inner thigh and groin.

I’m going to keep the equipment minimal with this. To being with, all you need is a ball. The progressions through the following exercises will be in the same order I’d give to a runner recovering from a groin or adductor strain.

To being with we begin with isometric exercises in different positions. With these exercises we stress the muscles of the adductor group, without taking them through range of motion.

Lying on your back, the first exercise involves placing the ball between your ankles. Engage your core, and keep your low back on the ground as you squeeze your ankles together against the resistance of the ball. Hold for 10 seconds, and repeat this 10 times. Make sure you breathe throughout!

We then repeat this process in different positions. The next is with the feet on the floor and knees bent. The ball this time is between the knees. Keeping your core engaged once again, squeeze the knees together against the ball and hold for 10 sets of 10 seconds.

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ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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