When we talk about hip and groin strength, most people think about the inner thigh muscles collectively. One important muscle in this group is the adductor magnus, a powerful muscle that helps bring your leg toward your body and stabilise your hip during walking, running, squatting and changing direction.
This paper reviewed existing exercise research to see which movements most effectively activate the adductor magnus during rehab. The goal was to help clinicians and patients choose exercises that really target this muscle, especially when recovering from groin injuries or working on hip stability.
What the Study Found
● Certain compound movements, like hip hinges (e.g. deadlift patterns), squats and lunges, produce high activation of the adductor magnus. These exercises work well because they involve multiple joints and mimic real-life movement patterns.
● Low-load, functional exercises that involve hip control and leg position also recruit the adductor magnus effectively, even when performed without heavy weights.
● This means that strength and stability improvements can come from both simple movements and more complex compound exercises, depending on your stage of rehab.
What This Means for You
If you’re working on groin or hip strength, injury prevention, or rehabilitation, choosing exercises that truly engage the adductor magnus can make a big difference in your progress. Here’s what this research suggests for you:
Include compound movements (e.g. controlled squats, lunges, hip-hinge patterns) that involve overall leg and hip function. These don’t just work one muscle, they train your body in movements that matter for everyday life and sport.
Don’t underestimate low-load, controlled exercises. You can still build strength and muscle activation with lighter resistance at early stages, focusing on technique and control.
Takeaway
Strong hip adductors, especially the adductor magnus, are key for hip stability, powerful movement, and injury prevention. A mix of functional, compound exercises and targeted low-load drills can help you build strength safely and effectively during rehab and training.
Research Insight By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
Reference
Reference: Corcoran, Daniel, et al. “Adductor magnus: Extending the knowledge–A short review of structure and
function.” International Journal of Osteopathic Medicine 49 (2023): 100671.
