Abduction vs. Abduction: What’s More Important?

dodo you pop a watermelon by squeezing it between your thighs? Having this level of inner and outer thigh strength isn’t exactly necessary, but working on abduction vs. adduction strength will serve you in many ways that don’t involve the ability to pop a fruit.

“The adductors help with pelvic stability, which can be a factor in back pain, hip pain, pelvic floor dysfunction and overall strength,” said Erika Bloom, founder of Erika Bloom Pilatespreviously told Well+Good about inner thigh strength.

Outer thigh strength enhances lateral movement and hip rotation and can protect you from injury during high-impact activities such as running.

But wait, when it comes to inner and outer thighs, which is which? And is one more important than the other? We got you covered.

Abduction vs. Abduction: What Are They?

Abduction and adduction are actually movement patterns, not necessarily movements of specific muscles.

“Abduction refers to moving a limb ‘away’ from the midline of your body and adduction refers to moving a limb towards the midline of your body,” says the trainer Luke Miltonits founder Training partner.

What are abductors vs adductors?

While adduction and abduction describe a movement pattern, the muscles that enable these movements in the lower body are generally known as abductors (outer thigh) and adductors (inner thigh).

“It depends on the limbs being used, but when we’re referring to the lower body—which is more common in the adduction and abduction discussion—the adductors and abductors are used,” says Milton.

The adductors are actually a group of muscles.

“Your inner thigh muscles include your adductors, or the muscles that help move the leg toward the midline of the lower back.” Amy Schemper, CPTcertified personal trainer and its creator BodyFit by Amyshe previously told Well+Good about inner thigh mobility. The inner thighs, also known as adductors, are made up of five different muscles that start at the pelvis and descend through the femur.

Meanwhile, your abductors are the muscles on the outside of your hips that allow the hip to rotate, including the hip flexors and gluteus medius, according to Milton.

Is one more important than the other?

Don’t force a coach to choose, yes. Having balanced strength in the muscles that form the two currencies of a movement pattern is key to staying pain-free.

“It’s important that the adductors are balanced with the other leg muscles [like abductors] for proper biomechanics to prevent injury,” says Bloom. That’s why Milton includes both movement patterns in his workouts.

Still not convinced? Here are the advantages of both.

Introduction

The benefits of inner thigh strength have a big impact on health and mobility.

“The adductors help with pelvic stability, which can be a factor in back pain, hip pain, pelvic floor dysfunction, and overall strength,” says Bloom.

These muscles can sometimes be isolated and harder to work, so Milton uses a machine to train his inner thighs or does the resistance band.

Abduction

In addition to enabling lateral and rotational movement, strengthening the muscles surrounding the hip can help protect the hip joint. Doing this can promote hip mobility, which is key to preventing pain and injuries throughout the body.

But if you work those abductors a lot, remember to stretch. Just as strong muscles can protect the joint, tight muscles can restrict it.

Exercises for both abduction and adduction

Here are exercises that will work your adductors and abductors. You’ll want to grab a resistance band or even ankle weights for these moves.

1. Fire hydrants with belt

1. Start on all fours in a quadruped position with a resistance band around your thighs, above the knees.
2. Keeping your knee bent at 90 degrees, lift your working leg out to the side so that your inner thigh is facing the ground.
3. Rotate the leg back down to the starting position.
4. Repeat for 12 to 15 repetitions, then switch sides.

2. Standing abduction

1. Place a mini band or resistance band with a loop just above your knees, or wear a pair of ankle weights.
2. Stand with feet hip-width apart to shoulder-width apart, knees slightly bent and hands on your hips.
3. In a slow and controlled manner, raise your right leg to the right until your right foot is about 12 inches off the ground (or as high as is comfortable). Keep your left leg slightly bent.
4. Hold for a moment at the top, then slowly lower the back down.
5. Repeat for 12 to 15 repetitions, then switch sides.

3. Live side monster walk

1. Place a mini band or resistance band with a loop just above your knees.
2. Stand with your feet shoulder-width apart, knees slightly bent and arms clasped in front of your chest.
3. In a slow and controlled manner, take 10 to 15 steps to the left.
4. Return to the starting position, then take 10 to 15 steps to the right.
5. Repeat for 2 to 3 sets.

4. Inner thigh lifts

1. Lie on your right side with your right leg extended out and your left knee bent, with your left foot resting in front of the right foot on the floor.
2. Brace the right inner thigh to lift the leg a few inches off the floor.
3. Slowly lower the leg back down.
4. Repeat 20 times* with the leg parallel.
5. Repeat 20 times* with the leg slightly turned.
6. Repeat 20 times* with the leg slightly turned inward.
7. Repeat all three variations on the other side.

*Or as many times as you can while maintaining a stable pelvis.