Hip adductors

The inner-thigh muscles that pull the legs together and help control the hip. They also quietly assist hip extension and are a common site of 'groin strains' in sport.

This muscle in 3D

Drag to rotate · scroll to zoom — see the shape, origin and insertion of the hip adductors. 3D model via Sketchfab (CC-BY).

Anatomy

Muscles: Adductor magnus, longus, brevis, gracilis, pectineus

Origin: Pubis and ischium (pelvis).

Insertion: Along the linea aspera of the femur; gracilis crosses to the shin (pes anserine).

Actions:

• Hip adduction (bring the thigh inward)
• Assist hip flexion (longus, brevis, pectineus) and hip extension (adductor magnus, the 'fourth hamstring')
• Stabilise the pelvis and control the leg in stance

How the muscle works

Concentrically they sweep the thigh toward the midline; in running and cutting they act largely eccentrically to decelerate the leg — which is why they strain under fast change-of-direction.

Fibre-type bias: Mixed; adductor magnus has a strong power/extension role akin to the hamstrings.

Functional role: Leg control in cutting, skating, squatting and any side-to-side athletic movement.

Common problems

• Groin (adductor) strain
• Adductor tendinopathy / athletic groin pain
• Weakness contributing to hip instability

Training & stretching

Copenhagen adductor plank, sumo/wide squats, adduction machine, cossack squats.

Butterfly stretch, wide-stance / side-lunge groin stretches.

Fix or train this

• Hip Pain & Stiffness
• Knee Pain
• Build Muscle (Plateau)