Good exercises for abductors/adductors?

[Nick_15]

Hey, just wondering if someone can recommend me some good exercises for these muscles. I need to do them because I have something with my knee, which isn't anything serious but my doctor told me if I should train these muscles some more and it might eventually disappear as I grow older/muscles grow stronger. I'm not really very clever on which exercises are good for it, I know there are those isolation machines for em, but I don't really like machines (plus you look ridiculously silly ) however I know squat is good tho, but I guess that's the only obvious one.

[Nick_15]

bump..any help appreciated

[Tyciol]

Don't they have isolation machines for it at your gym?

Barring that, you can do raises with angle weights.

Stuff like squats will work your adductors though not always through the hugest RoM, flies people do for splits can get some length-focus going on there.

[Nick_15]

Don't they have isolation machines for it at your gym?

Barring that, you can do raises with angle weights.

Stuff like squats will work your adductors though not always through the hugest RoM, flies people do for splits can get some length-focus going on there.

Yes they have those isolation machines but I really don't like most isolation machines and not saying looks have anything to do with it, but constantly spreading your legs is just..bleh

[Tyrbolift]

You can do squats or leg presses with your feet wider apart and toes pointed more outward.

[cobhc]

As much as I hate to admit it, the machines are probably the most convenient way. I use them on my leg days, doesn't bother me.

[MindWentBlank]

I used to to the machines but when I started doing sumo squats I could feel it in my abd/add real well so I just do those now.

[Tyciol]

Yes they have those isolation machines but I really don't like most isolation machines and not saying looks have anything to do with it, but constantly spreading your legs is just..bleh

Um, running and side strafing would be impossible without this. Kickboxers get over this, I bet you can.

Spreading your legs is the manly thing to do, women tend to sit with their knees together and feet apart, internal rotation. A man sits with his knees apart, he externally rotates, and perhaps does a side split just to show his manliness, and then he does a ninja kick off the cage.

As much as I hate to admit it, the machines are probably the most convenient way. I use them on my leg days, doesn't bother me.

Why do you hate to admit it? You're very sensible.

I used to to the machines but when I started doing sumo squats I could feel it in my abd/add real well so I just do those now.

The abductors and adductors are an agonist/antagonist pairing.

Generally the work you get for them doing sumo is attempting to tense your abductors because of a lack of adductor length, to stretch them and keep the knees apart.

The muscles are stabilizers, they are not the prime movers and may not be the best way to target them depending on various people's leg measurements.

[chazzy1864]

Yes they have those isolation machines but I really don't like most isolation machines and not saying looks have anything to do with it, but constantly spreading your legs is just..bleh

Good point. Although those machines are excellent at what they do, you advertise to everyone that you love to take penis in your pooper and/or mouth when you use them.

[flangmasterj]

Yes they have those isolation machines but I really don't like most isolation machines and not saying looks have anything to do with it, but constantly spreading your legs is just..bleh

If you want to fix your knee problem you're going to have to nut-up and do those exercises.

Did the doctor not give you some exercises to do? That's kind of their job.

[Scotlad]

what about lunge variations like side lunges