@drmalekpt: This changed my life ngl. HIP health 🤝Adductors 🤝 CORE So often I hear people shy away from this exercises because it’s just too hard. But we can break it down! Your adductors would LOVE it. The adductors (groin) don’t just adduct the hip. They assist with hip flexion, extension, and rotation. They are such a powerhouse for the hips and core/pelvis that IMO get overshadowed by the glutes & don’t get enough credit. Let’s talk about why they’re important. ⤵️ ‼️Calling all athletes that run, change direction, sprint, and cut - this ones for you! ✖️Adductor tendinopathies lead the possibilities of “groin pain syndrome” with the adductor longus muscle at the top of the list. Lots of factors play into this including mechanics, core/hip weakness, and overuse/sport (🏒/⚽️). Don’t skip training this group in the presence of hip or knee pain! ✖️The seated adduction machine is fine for accessibility, but there MANY other options to challenge this group so that they actually function how they’re designed to. Aka, not just seated. If you like to exercise, let’s take it up a notch. ✖️The adductor (groin) muscles are a LARGE group of muscles and various sizes and angles of fibers (5 or 6, depending on the context). The gracilis even attaches below the knee and also assists with knee flexion. This group helps adduct the hip, but also help to add stability to the pelvis and postural control, and assist with hip flexion and extension. If you’ve ever felt sore here after a run, now you know why! ⚡️Try these steps to master on classic exercises by adding another plane of motion! Increase the challenge by adding an ankle weight, an obstacle, or playing with tempo/reps! ⚡️Step 1. Get into a side plank with your top leg on a bench. ⚡️Step 2. Use the bottom leg to support, but drive your top knee DOWN. ⚡️eventually ditch the bottom leg! 🔑 Other things that can help:⁣ Hip flexor/quad strengthening, core strength, and isometric short-lever work. ⁣ ..⁣ Follow for more progressions like this! . . #kneepainrelief #hipmobilitywork #hipmobility

Dr. Leada | DPT, SCS, CSCS

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Friday 31 July 2026 15:23:39 GMT