Tuesday, December 20, 2005

Cable Leg Adductor and Abductor Exercises

The adductors are a group of muscles that include: the adductor magnus, longus and brevis, the gracilis and the pectineus. They originate on the pelvic bone and attach at intervals along the length of the femur. This interval attachment provides the most power and stability for the hip joint and the femur.

The primary function of the adductors is adduction of the legs, or movement of the legs toward the centerline of the body. The adductors also stabilize the hip.

The abductor muscles, on the other hand, abduct the leg away from the centerline of the body. They include the gamelli muscles, piriformis muscle and gluteus minimus.
Do you remember the leg scissor exercises from grammar school? Those worked the adductor and abductor muscles. You can use bands of these muscle groups as well. I will describe a cable exercise to do.

You need to be in shape to do this exercise with a significant amount of weight. Have a personal trainer supervise you for the first time. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Breathe in when you extend your arm and breathe out when you lift the weight.

For the adductor muscles, go to the cable rack. Attach an anklet (most gyms have this) to your right ankle. Move your left leg behind you, to make room for you to steadily move your right leg in front of your left leg and then back like a pendulum. Make sure the weights do not hit. Repeat for four sets of ten repetitions. Repeat for the left leg.

Now put the anklet around your right ankle again. This time face the other way. This will allow you to swing your right leg away from the centerline of the body, working the right leg’s abductor muscles. Move your leg for the full range of motion. Make sure the weights do not hit. Repeat for four sets of ten repetitions. Repeat for the left leg.

As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!

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Some of the information for this blog was taken from http://www.fitstep.com/Advanced/Anatomy/Adductors.htm
Accessed on December 20, 2005

Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.

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