How exciting it is to build up your weight when training and hit that max squat or deadlift weight! Then see yourself progress again! Love those gains and who doesn't love having defined sexy muscles. But many lifters neglect the accessory muscle groups, instead focusing more on the big 3 (quads, hamstrings, and glutes). However, it's important to include accessory lifts into your routine to strengthen your weak points and avoid compensatory patterns.
So today I want to focus on adductors!
The adductors, located on your inner thighs, play a crucial role in your overall hip, knee, and back health. This muscle group keeps the hips and knees balanced, brings your hips and pelvis toward a neutral position, and work to keep your trunk stabilized. Weakness in adductor muscles can change your biomechanics, resulting in decreased athletic performance and increased risk of injury. No one want's that, right?
One my favorite ways to strengthen the adductors is the Copenhagen Plank. Keep in mind, there are a lot of variations you can use to either regress or progress this exercise depending on your strength level.
You should feel your oblique engage further to maintain stability while maintaining adductor stability.
*Try actively moving the lower leg up and down slowly, or add an active knee drive (knee to chest) movement to make it extra spicy!