Activities that strengthen or build up the hip adductor muscles

One-legged postures

These poses are excellent strengthening exercises for the hip abductors of the standing leg and the hip joint in general (Norkin and Levangie, 1992).  The stabilizing function of the hip adductors and abductors is vitally important in many standing poses and in particular one legged postures.  These are my favorite poses to engage and strengthen my hip adductors.   When I fail to engage contract the hip adductors in one legged postures that I quickly loose my balance and/or the hips go out to the side; moreover the ankles have to work overtime to counter act to lack of support.

 

 Dekasana - Airplane

Develops balance, concentration, stamina and determination, while strengthening and shaping the legs, hips, chest, back shoulders, upper arms, and neck.    The adductors are strengthened in both legs here.

 

 Virabhadrasana III (Warrior III Pose)

Strengthens the ankles and legs.  The adductors are strengthened in both legs here; the rear leg for supporting the extension and the bottom leg in supporting the balance and body weight.

 

Preparatory warm up poses

·         Ardha Chandrasana

·         Prasarita Padottanasana

·         Supta Padangusthasana

·         Supta Virasana

·         Urdhva Prasarita Padasana

·         Utkatasana

·         Uttanasana

·         Virabhadrasana II

·         Virabhadrasana I

·         Virasana

·         Vrksasana

 

 Vrksasana (Tree Pose)

Strengthens thighs, calves, ankles, and spine

Stretches the groins and inner thighs, chest and shoulders

When you press your foot firmly into your upper thigh and simultaneously press your inner thigh into your foot, it is just as if using a block in Tadasana.

 

Preparatory Poses:

·         Baddha Konasana

·         Utthita Trikonasana

·         Virabhadrasana II

 Ardha Chandrasana (Half Moon Pose)

Strengthens the abdomen, ankles, thighs, buttocks, and spine

Stretches the groins, hamstrings and calves, shoulders, chest, and spine

Preparatory Poses

·         Baddha Konasana

·         Supta Virasana

·         Prasarita Padottanasana

·         Supta Baddha Konasana

·         Supta Padangusthasana

·         Uttanasana

·         Utthita Parsvottanasana

·         Utthita Parsvakonasana

·         Utthita Trikonasana

·         Virasana

·         Vrksasana

 

Another common one legged poses for strengthening include Utthita Hasta Padangusthasana.

 

Other Strengthening Asanas

Other ways to strengthening the adductors is by regularly squeezing a block while standing or while lying on your back with your legs out straight. 

 

Arm Balance Asanas

Some arm balances work the adductors, including Bakasana (Crane Pose), Bhujapidasana (Shoulder-Pressing Pose), and Tittibhasana (Firefly Pose).  These asanas demand that you squeeze your thighs strongly onto your upper arms, like the action of squeezing a block.

 

Squating Asanas

Squating asanas, while engaging the quads, need the adductors engaged for proper alignment.   The Chair pose (Utkatasana) improves and strengthens muscles in legs, and thighs, while providing flexibility and tone in the upper arms, shoulders and lower spine.

 

 Adho Mukha Svanasana -Downward Facing Dog

Stretches, strengthens and relaxes the spine, adductors, hamstrings, calf muscles and shoulders. Nourishes and increases the blood flow to the brain. Stimulates the metabolism. A powerful pose for body and mind, improving concentration