Hip adductors (inner thigh)

Where is it?

The group of muscles on the inner thigh. They run from the lower part of the pelvis (pubis and ischium) to the back and inner side of the thigh bone. Only the gracilis crosses the knee, attaching to the inner side of the shin bone.

Muscles included: adductor magnus, adductor longus, adductor brevis, gracilis and others

Main actions

• Draw the leg in towards the midline
• Help stabilise the hip
• Help support the pelvis when you stand on one leg

When it works in Pilates

They work as the open legs close in Frog and Leg Circles, and in Side Split and Hip Adduction. Check that the pelvis does not tilt and the lower back does not lift away as the legs come together.

View Frog in 3D

Exercises with the hip adductors as a main muscle (7)

Frog

Reformer Pilates

Reach the heels away and extend both legs on an upward diagonal.

Leg Circles

Reformer Pilates

Lower the legs a little and open them sideways from the hip joints.

AOS Twist

Reformer Pilates

Rotate the rib cage as the hands travel diagonally upwards from a low position.

Hip Adduction

Reformer Pilates

Draw the knee on the carriage towards the fixed foot.

Side Split

Reformer Pilates

Open the legs from the hips while maintaining support through both feet.

One Leg Circle · Bent Support Leg

Mat Pilates

Move the raised leg a little inwards to begin the circle.

Bent Knee Opening

Mat Pilates

Open the selected knee a little outwards from the hip; let the foot roll slightly while maintaining mat contact.

Exercises with the hip adductors in a supporting role (3)

Curl UpTwist Curl UpSeal · Slow Rolling

In daily life

They guide the path of the legs as you walk, and bring the body back after a step to the side.