Adductor Magnus Muscle [repack] -

In deadlifts and RDLs (Romanian Deadlifts), the hamstring portion of the AM acts as a synergist. If you feel a deep stretch on the inside of your lower thigh during an RDL, that isn't your hamstring—that is your Adductor Magnus begging for attention. The "Mystery Groin Pull" Most athletes fear the "groin pull." But did you know that most proximal (high) groin pulls are actually tears of the rectus abdominis or the pectineus? Distal (low) groin pain near the knee is often the Adductor Magnus.

Why? Look at a deep squat. As you descend past parallel, your hamstrings actually slacken because they attach above the knee and below the hip. When the knee bends, the hamstring tension drops. However, the Adductor Magnus doesn't have this problem.

When people talk about leg strength, the conversation almost always starts and ends with the glutes and the quads. Squat depth? “Squeeze your glutes.” Deadlift lockout? “Drive your hips through.” While the glutes certainly deserve their crown as the king of posterior chain power, there is a silent guardian, a watchful protector lurking deep in your inner thigh: The Adductor Magnus. adductor magnus muscle

If you have tried everything for your low back (stretching the hamstrings, strengthening the glutes) and nothing works, release your Adductor Magnus. Use a lacrosse ball on the inner thigh, about 3 inches down from your crotch on the inside back of the leg. Roll that for 2 minutes. Many people experience immediate relief in their lumbar spine. The Adductor Magnus is a testament to the complexity of the human body. It defies simple categories. It isn't just a "groin muscle" nor just a "hip extensor." It is the bridge between your frontal plane (side-to-side) and your sagittal plane (front-to-back) movement.

Here are the three best exercises for the Adductor Magnus: The sumo stance is the king of AM training. By taking a wide stance with your toes turned out, the adductor magnus is placed under a massive stretch at the bottom of the lift. Driving the floor apart and extending the hips recruits the AM like no other exercise. In deadlifts and RDLs (Romanian Deadlifts), the hamstring

To train the hamstring portion (hip extension), you need hip extension with a wide stance. To train the adductor portion (leg adduction), you need resistance pulling you outward.

So, the next time you are in the gym, skip the leg extension machine. Set up a wide stance. Hinge deep. And give a silent nod to the massive, forgotten giant on the inside of your thigh. Distal (low) groin pain near the knee is

Whether you want to squat 500 lbs, run a marathon without knee pain, or simply get off the toilet gracefully when you are 80, you need a healthy Adductor Magnus.