Adductor

[BendtheBar]

My right adductor has been giving me grief during squats. Any advice on strengthening this muscle group?

[BigJosh]

I'm having a similar problem with both sides. It is closer to my hips than my knee. Interested to read what people have to say about this.

[Aurik]

Steve,

Try this:



Extracted from Assistance Exercises for the Raw Squatter

[BendtheBar]

Thanks Aurik. I actually have bands at home. Might try them.

[austin.j.taylor]

Time for multiply!




j/k

[BendtheBar]

I am hoping a suit will help. 25 years of raw squatting and it's a crap shoot the last couple of years.

[bwys61]

Try a hip thrust movement with a med ball squeezed between your knees. Gives you the isometric contraction as you are extending the hips, just like you do when squatting.

[Wlfdg]

Originally Posted by BendtheBar

I am hoping a suit will help. 25 years of raw squatting and it's a crap shoot the last couple of years.

Suit will make it worse.
Ball squats and band work are excellent.
Ice massage after training is never a bad idea.

Single leg work ie. Bulgarian Split Squats from a defecit.
‪ecressey's Channel‬‏ - YouTube

The rock star
Cossack squats

‪DeFrancosGym.com - Cossack Squats with 80lbs. of chain!‬‏ - YouTube

‪DeFrancosGym.com - Cossack Squats with 80lbs. of chain!‬‏ - YouTube

Get all those stabilizers working!

[BendtheBar]

My issues come from the last 2 inches of the eccentric. I am hoping the suit will provide some support and help with adductor wear and tear.

I have been trying to slowly widen my squat stance away from the more Olympic style that I've used for a decades and every now and then my adductors and hamstrings take issue.

This has been about an 18 month process, and my stance is fairly wide compared to where it once was.

I appreciate the advice. Some of the advised exercises I simply can't do. I am a big, lumbering old guy and can barely tie my shoes without a group of spotters.

[dmaipa]

another thing you may look at is to maybe foam roll your adductors, and hip flexors.