3 NEW Exercises for Adductor Strength, Length & Transfer to Sport

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Күн бұрын

Many standard adductor stretches can actually irritate your knees and hips. Learn three exercises to safely strengthen those muscles and transfer that strength and stability to life and sport.
These exercises will focus on building length in the muscle and stability in the end ranges of motion. They'll help loosen any tightness.
Exercise 1 improves adductor muscle length and will help improve the range of motion in your hips. You'll build strength in a wide-stance position.
Exercise 2 works the concentric and eccentric motion of the adductors. It builds the strength you need to prevent injuries to the adductors and groin.
Exercise 3 requires a cable or strength band. You'll need to anchor it at about belly button height. It'll improve speed and balance in this stance and the accompanying crossover movement. Start slow with low reps for this one as you're leaning muscle activations. Once you've got it down, you can increase the speed and the reps.
If you found these exercises helpful or your muscles feel great after giving them a try, click those like, subscribe, and notify buttons. We're putting out new content each week focusing on different parts of the body to help you move freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
00:25 - Common issues
02:01 - Frog ERE
08:25 - Adductor ISO Lunge
11:10 - Adductor Cable Lunge
14:05 - Next steps
RESOURCES AND LINKS MENTIONED
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5 Exercises to Fix the ROOT CAUSE of a Torn Meniscus (NEW Research): • 5 Exercises to Fix the...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Пікірлер: 79

@cristinafriedman5117 10 ай бұрын

Where have you been all my life?! I have been dealing with adductor tightness and pain for years and I’ve searched high and low and have been to massage therapist and regular therapist and got no relief. Your exercises are amazing and in just one time of following along I can feel the difference. Thank you so much for sharing your knowledge with us. Truly appreciate it.

@robertomacari501 10 ай бұрын

Coach E is literally my go-to for my usual muscle tightness/ joint stiffness. I usually end up with the same issues but one or two sets of his-exercises get me back to feeling normal again. The man is a saint 😂

@PrecisionMovementCoach 10 ай бұрын

You are so welcome and thanks for writing and commenting. We really appreciate you trusting us to help guide your efforts :) - Coach Joshua, Team PM

@user-yn8pk4ps1e 10 ай бұрын

Coach E : I've said he is a genius and I say it again. These exercises hit the spot and make a difference. I believe that a lot of sciatica, knee-pain and hip pain is due to poor cultvation of musculo-skeletal in the pelvic region. I do a whole range of exercises that have alleviated sciatic pain and stiffness in lower back and knee. I agree about his contracting the arch in the foot when doing the standing exercise here. Problems in knee can come from weak hip muscles and pronation of the foot (foot collapsing and leaning inward.) I used to have orthotics for flat feet- not anymore: try strenthening that arch-muscle. I bet many hip replacement op's and knee'ops would't be needed if people did a range of hip strethening exerices. Coach E for President

@PrecisionMovementCoach 10 ай бұрын

Much appreciated :)

@elizabethbrinker645 10 ай бұрын

Thanks Coach E!!! You never fail to deliver great exercises!

@PrecisionMovementCoach 10 ай бұрын

I appreciate that!

@tanatipdaloonpet3141 4 ай бұрын

Man, you have no idea how much you have changed my life on a daily basis, every seconds I’m becoming more pain free thanks you coach E!

@PrecisionMovementCoach 4 ай бұрын

Thanks so much for your trust! Please let us know more. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

@islamboudjema6086 4 ай бұрын

Is it okay to practice this everyday ?

@PrecisionMovementCoach 3 ай бұрын

2 - 3 times weekly is sufficient :)

@dawnawerbeski825 10 ай бұрын

As much as I love having access to the courses and the ROM Coach app - I’m happy I can get these videos sent to me as you make them. 🧡. You and your team are the only movement coaches I trust.

@PrecisionMovementCoach 10 ай бұрын

Glad you like them! Thanks for your continued support, Dawna! We are here for you if you ever need more advice or assistance :) - Coach Joshua, Team PM

@QualityControla 10 ай бұрын

Thanks for adding the reps and sets underneath the exercise title; makes it more concise. Another great and useful video.

@PrecisionMovementCoach 10 ай бұрын

My pleasure!

@LF-Loud 8 ай бұрын

You’re a gift. Thank you!

@PrecisionMovementCoach 5 ай бұрын

@mrsbootsworkouts 10 ай бұрын

Thank you for new exercises!

@PrecisionMovementCoach 10 ай бұрын

Glad you like them!

@hawkmoon0302 22 күн бұрын

Those exercises are incredible, been struggling with FAI for years, got three surgeries and situation did not improve. After a few reps of those exercises I could feel some muscles activating and working as they should and doing some moves I couldn’t do without pain. Thank you so much for sharing! ❤

@PrecisionMovementCoach 21 күн бұрын

Yaaaay! So happy that you found us and that the exercises are helping. Keep us posted on your progress :) - Coach Joshua, Team PM

@kjstransformationfitness 10 ай бұрын

Thank you so much. Such great exercises. Wow you can really feel the activation ones :) Love your content so much!!

@PrecisionMovementCoach 10 ай бұрын

You are welcome and thanks for trying them out :)

@ArturGlass.C 10 ай бұрын

This is eerie I was just dancing 30 minutes ago and by the end was thinking I should look into how to strengthen the muscle in this area. Then you post this video. Thank you so much.

@PrecisionMovementCoach 10 ай бұрын

Perfect!

@kensalamba324 5 ай бұрын

Yet another useful and practical tutorial video, I’m 9 years into a stroke and I can already sense that these exercises will strengthen my adductors and improve my gait Thanks coach E and bless you for all you continue to do for this community 👍🏽🙏

@PrecisionMovementCoach 5 ай бұрын

Happy to help! Thanks so much for watching and trying it out. Keep us posted on your progress :) - Coach Joshua, Team PM

@jamesl.o.h.6000 Ай бұрын

Will try out this one. Thank you.

@PrecisionMovementCoach Ай бұрын

Please do! Let us know how it goes and thanks for trying them out :) - Coach Joshua, Team PM

@dejf989 3 күн бұрын

3rd one is absolutely top

@PrecisionMovementCoach 3 күн бұрын

Glad that you think so :)

@mamierich 2 ай бұрын

Thanks!

@PrecisionMovementCoach 2 ай бұрын

Anytime and thanks for the support :)

@peu239 10 ай бұрын

Very useful 💯💯

@PrecisionMovementCoach 10 ай бұрын

@lmao6 5 ай бұрын

I’m behaving from acl surgery and been having issue straightening my leg because I get pain near the end range. Current pt keeps trying to tell me to stretch and strengthen my glutes. When I do my own self assessment I noticed I have a very bad imbalance of strength in my hips on the injured side (probably because of crutches). These exercises coupled with Zac Cupples internal rotation routine is changing my life.

@PrecisionMovementCoach 5 ай бұрын

So glad that you found us! Consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM

@islamboudjema6086 4 ай бұрын

Is it okay to practice this everyday ? I’ve been struggling with pubalgia for months

@PrecisionMovementCoach 4 ай бұрын

Hi! 2 - 3 times weekly is sufficient. Your body needs an appropriate amount of stimuli and rest in order to adapt properly. Thanks for stopping by and asking :) - Coach Joshua, Team PM

@RajaSandhu 6 ай бұрын

As an ice hockey player, I must say your routine here is one hell of a good warm up on game days. This must be McDavid’s secret.

@bwonicooker 10 ай бұрын

Hi Coach E! Love your videos. I’m wondering why you specify the anterior pelvic tilt. It looks like excessive lumbar lordosis but I’m sure there is a reason. Thank you!

@PrecisionMovementCoach 10 ай бұрын

Yeah a lot of lordosis going on there as a consequence of the anterior pelvic tilt - could've demonstrated a bit less, but as long as APT is present I'd be happy with it.

@MaMaPaPa-gk1le 2 ай бұрын

First: Coach E, many thanks for all of your Videos! I have CAM Impingement and was doing your other Exercises (Release TFL, 4 Point Hip Mobilization etc.). It helped me already after 2 weeks of training! Question: Is the last exercise recommended for people with CAM Impingement? I need to realign my hip joints from being outside (causing outside hip pain when e.g. High Kicking) to being more centric! I have tight TFLs and week Adductors.

@PrecisionMovementCoach 2 ай бұрын

Glad to hear our content is helping you! However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/ Let us know if you have any more questions :) - Coach Joshua, Team PM

@GermanFrisbeeDog 10 ай бұрын

What are your thoughts on trainers that say all you should be doing is heavy deadlifts and squats to get stronger everything?

@PrecisionMovementCoach 10 ай бұрын

How are they going to lift heavy for a long time and stay injury free without Coach E? - Coach Joshua, Team PM

@despoinaporfyridou-hh5si 10 ай бұрын

Eric l can't thank you enough for your videos,l am a Pilates /Fitness Coach,you are a precious source of knowledge,wish you would offer Courses for Proffesionals

@PrecisionMovementCoach 10 ай бұрын

That’s always been a dream of mine. Coming soon! Still have a job to finish here though.

@soonmengkiong8452 10 ай бұрын

Any alternative if my toes joint hurts doing the frog ERE Wear shoes? Thanks

@PrecisionMovementCoach 10 ай бұрын

I'm guessing that it hurts to extend your toes? If so, try doing the exercise in a way that still works the hips (not a toe exercise) and puts less pressure on your toes. You could try curling them a bit but then your ankle may not feel the best. Trying with shoes is definitely a good idea. How about you get back to us with what you come up with? Talk to you soon :) - Coach Joshua, Team PM

@soonmengkiong8452 10 ай бұрын

Thanks, will try with shoes on....i might had strained my groin abductors muscles/tendons :( but not bcos of the exercises , it's a prior conditions@@PrecisionMovementCoach

@AK-kc3tt 4 ай бұрын

is there a way to know WHEN to do which adductor exercises on rehab?? I can do isometrics w 2/10 pain but def more discomfort playing soccer w my son and w eccentrics and more dynamics... I have your app (its great) guidance tho' on when to do these vs less or more vigorous stuff (Sign Post exercise referenced on different video) for example would be great

@PrecisionMovementCoach 3 ай бұрын

Hi and sorry for the late reply. This video can help as it focuses on adductor rehab: kzfaq.info/get/bejne/pdlpYNaS1dnXqn0.htmlsi=3QzskjrZkeqKdVJ5 Check it out and let us know what you think :) - Coach Joshua, Team PM

@user-ui6zd4rj5k 10 ай бұрын

For those of us with halux rigidus , and me who is fused, put a bolster under ankles to elevate feet/ foot.

@PrecisionMovementCoach 10 ай бұрын

Nice mod.

@lindahall7177 10 ай бұрын

Have that problem with big toe but cannot work out how it helps - are you balancing on the front of the ankles? Any extension of the toe leaves me in agony so would really appreciate a solution

@user-ui6zd4rj5k 10 ай бұрын

Yes. Try starting out doing a plank to find the comfortable position of the roller under ankles, or use a bolster. Do a knee plank first then press up to full plank with knees elevated. It takes some time to figure out but worth it.

@user-ui6zd4rj5k 10 ай бұрын

If this doesn’t work out a firm pillow under your forefoot with foot in extension. Have fun and play around!

@5128goldenrod Ай бұрын

Would you add/change anything fir a marathon runner with a persistent adductor niggle stopping me hit tempo work hard?

@PrecisionMovementCoach Ай бұрын

Nope. Try them out 2 - 3 times weekly for at least 4 weeks and send a report. Thanks for stopping by and commenting. We really look forward to reading about your results :) - Coach Joshua, Team PM

@beawitched5252 10 ай бұрын

👍🏻👍🏻

@PrecisionMovementCoach 10 ай бұрын

@chidiwidi4148 10 ай бұрын

I know you’re not a doctor but i just want to ask what you would do in this situation as you are an athlete yourself. Some context for you: I play semi professional football; i had an mri scan recently and it came back saying I have an osteochondral defect in my knee which is essentially a hole in the cartilage (it causes me patellafemoral pain aswell & I’ve had the problem for 3yrs now(im 19yrs) I’d say the pain can somewhat be played on but it makes the knee flare up from 2/10 pain whilst running up to a 4 or 5/10 pain. The said I have to wait for surgery and I’m not sure how long exactly could be years and by then my career would be over. What would you honestly do in my situation ? Continue playing on it then hopefully get surgery on future or stop playing completely and wait until surgery to return to sport? Also would you recommend peptides for the defect in my knee cartilage?

@PrecisionMovementCoach 10 ай бұрын

Hey! You definitely need to take a break from playing but may be able to avoid surgery. Get started on the Knee Pain Solution right away and make sure to keep us posted on your progress: www.precisionmovement.coach/knee-pain-solution/ - Coach Joshua, Team PM

@chidiwidi4148 10 ай бұрын

@@PrecisionMovementCoachbelieve it or not I actually took 2 years off without touching a ball etc and It’s still the same problem im having, maybe I just didn’t do the correct rehabilitation but Yh will do, thank you so much!!!

@PostalPete 8 ай бұрын

Is this OK to do to rehab a pulled groin muscle? I feel like it's better than doing stretches, and probably better than doing nothing...?

@PrecisionMovementCoach 5 ай бұрын

This is better: kzfaq.info/get/bejne/pdlpYNaS1dnXqn0.htmlsi=HtrlRDuwjyqizSev - Coach Joshua, Team PM

@user-um3qp5eg9f 10 ай бұрын

I am 62 yr old Ultra Trail runner, 2 months ago I strained my right hip flexor, and have been doing PT, started back running trails, and I am back to that stiff limping feeling in the hip. What work can I do to finally get this limping and grabbing feeling to end; Glute Med, Min, Psoas, Sartorius

@PrecisionMovementCoach 10 ай бұрын

Hey! Thanks so much for writing to us. The Hip Pain Solution program is a great place for you to start: www.precisionmovement.coach/hip-pain-solution-yt Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

@jeangove01 2 ай бұрын

The first movement is already a bit advanced for me. What you call 60% of the stretch is something like 101% for me, and in that position I have no control on any leg muscles to do any of the activations.

@PrecisionMovementCoach 2 ай бұрын

Hi and thanks for trying it out. Everyone is going to have different capabilities and starting points. You've established your range and it is okay that you can't do it exactly the way Eric demonstrates. Move slower and stay in full control, and you will improve with time and practice. Keep us posted on your progress :) - Coach Joshua, Team PM

@owenwhitney9739 Ай бұрын

How long would you recommend doing these for if I recently strained my adductor?

@PrecisionMovementCoach Ай бұрын

Hi and great question. You should notice changes after 4 weeks of doing the exericses 2 - 3 times weekly. Try that out and let us know how it goes :) - Coach Joshua, Team PM

@shreyavora2192 2 ай бұрын

I’m a not able to maintain the curved spine position and lift the knees at the same time. Everytime I try to lift the knees my pelvis tucks in. Can you suggest an alternative to make this easier?

@PrecisionMovementCoach 2 ай бұрын

Hi and thanks for asking. It's hard to say without seeing you move. Try making your movements slower and smaller and keep working at it. It's okay if you can't copy Eric exactly. Everyone starts at a different place. You will improve with time and practice :) - Coach Joshua, Team PM