The Adductors Role in Single Leg Balance

 

The Forgotten Muscles

The adductors are not obvious muscles like the hamstrings and quadriceps, and very few people know how important of a role they play during unilateral movement in sport. The adductor complex is made up of the following: adductor magnus, adductor brevis, adductor longus, gracilis (which is not pictured) and pectineus. The origin of all the muscles run along the pubic floor and insert along the posterior ridge of the femur. All of the muscles contribute to hip internal rotation, external rotation, extension, flexion, decelerating abduction, and stabilizing the pelvis, all on top of hip adduction. To put this in more simpler terms the functions of the complex is to pull the leg toward the midline of the body, to rotate the knee inward, dip the pelvis down and forward (anterior rotation), and flex the leg at the hip joint. 

Oh and there is more! Some adductor muscles have independent actions!

For example the Gracilis can help flex the knee. The Adductor Magnus rotates the front of the pelvis upward (posterior rotation instead of anterior rotation). It will also extend the femur back instead of flexing it. But will all this being said the adductor group has a very important stability function.   If we do not come to appreciate all these functions we fail to address the full scope of athletic performance and injury prevention



"Strength Coaches" Assessment 

Below is an anterior single leg squat assessment & compensations (the involvement of the adductor complex is highlighted)

Picture taken from the NASM Essentials of Corrective Exercise Training

Picture taken from the NASM Essentials of Corrective Exercise Training

The majority of strength and conditioning coaches have to assess on the fly, but this does not mean we have to compromise movement integrity. All the movements listed later in this post must be done correctly and its key to maintain quality and control of the movement at all times. "Slow Cook'em" is often a phrase our staff uses when explaining how we progress our athletes. Observing the body as a fully integrated system helps show those underlying compensatory patterns that have been lurking in the shadows causing chronic pain. Take a step back and pay attention to whats going on! I'll take a nice slow cooked meal over fast food trash any day. 

As coaches we need to make this face more when watching our athletes move 

NOT THIS

Training The Adductors

Today if you walked into a fitness facility you will probably see someone doing the following:

First let me say that training adduction (or abduction) alone ignores MANY key roles of muscles. Most of them have more than one specific role as explained above. So if you are plopping down or strapping up to one of these machines you are WASTING YOUR TIME, so please stop or stay in the confinement of your home with Shaun T (The insanity guy).

The Good Stuff

The bilateral squat plays a huge role in my programming, it sets the foundation for advancement and also trains neuromuscular efficiency/coordination and proper movement patterning. But my program also includes numerous single leg movements year round. They are key for lumbo-pelvic stability, postural support, mental focus and concentration, injury reduction along with waking up muscles that are often being neglected.

So try training the adductors in a more functional manner (see list below)

Originally posted on strengthcoachconcepts.com

Leg Separation Single Leg Patterns

• Split Squat
• Isometric Split Squat
• Anterior Lunge (Forward knee drive, foot contact, push through heel, return to neutral)
• Posterior Lunge (Backward foot drive, foot contact, push through contralateral heel, return to neutral)
• Anterior or Posterior Barbell Walking Lunge
• Lateral Lunge
• Crossover Lunge
• Bulgarian Split Squat (Trail leg elevated)
• Rotational Squat

Single Leg Step Patterns

• Barbell/Dumbbell Step Up (No Knee Drive)
• Barbell/Dumbbell Step Up (Knee Drive)
• Lateral Step Up (No Knee Drive)
• Lateral Step Up (Knee Drive)
• Alternating Step Ups (Front, Lateral, Crossover)
• Crossover Step Up
• Knee drive completes secondary step pattern, which is an advanced progression.  Stresses Lateral Sub-System (LS) more due to dynamic function and control of opposite leg.

Single Leg Squat Patterns

• Single leg squat to 24” plyo box with overhead band assistance
• Single leg squat to bench with overhead band assistance
• Single leg squat to plyo step with partner assistance
• Single leg squat to bench: Bodyweight, no assistance
• Single Leg squat to plyo step: Bodyweight, no assistance
• Single Leg Squat Full ROM: Pistol

Single Leg Deadlift Patterns

• Single leg squat off plyo step.  Opposite foot dorsi flexed, proceed through ROM until heel contact.  Arms serve as counterbalance for balance
• Single leg squat off 12” plyo box.  Opposite foot dorsi flexed, proceed through ROM until heel contact. Arms serve as counterbalance for balance
• Single leg squat off 24” plyo box.  Opposite foot dorsi flexed, proceed through ROM until heel contact.  No arms.
• Dumbbell Single leg deadlift (Knee flexed)
• Dumbbell Single leg Romanian deadlift (Knee flexed)
• Contralateral dumbbell single leg deadlift (Knee slightly flexed)
• Contralateral dumbbell single leg Romanian deadlift

References


Gentilcore (2012, April 12). Training The Adductors. Retrieved from http://www.tonygentilcore.com/blog/q-and-a-training-the-adductors/ 

Lacey (2010, May 2010). Multiplanar Adductor Flexibility. Retrieved from 
http://seanlaceystrengthandconditioning.wordpress.com/2010/10/12/multiplanar-adductor-flexibility/

Cobb (2009). Adductors The Forgotten Muscles. Retrieved from 
http://rhinofitness.ca/articles/article_trigger_point_adductors.html

Nickleston (2013, Dec 1). The Lateral System and Lower Extremity Pain. Retrieved from http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=56772