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Strengthening the adductors

(1) Starting position

(2) Straighten out your body and place your hand loosely on your thigh

(3) Lift your top leg as far as possible up and away from your bottom leg


(1) Lie down on your side with your upper body supported on your elbow. (2) The supporting arm should be bent under your shoulder, the opposite hand placed loosely on your thigh. Make sure that your body forms a line from your head to your feet. (3) Tighten your abdominal and gluteal muscles and lift the upper leg up as high as you can without changing the position of your body.


Repetition: 3 x 10 reps per leg



    • Runner's knee

    • Hip pain

    • Adductor problems


    • Strengthen the outer thighs (adductors)

    • Strengthen the hip-stabilizing muscles