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Adductor Group内收肌群

Legs · Intermediate (L2) · Anterior · 4 exercises

Function

The inner thigh group — pectineus, adductor longus, adductor magnus and more — prime movers of hip adduction. The invisible engine of standing up from deep squats and of lateral movement; full inner thighs complete the leg.

Best Exercises & Form Cues

• Sumo Squat

  Equipment

  Barbell/kettlebell (goblet)

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Stance 1.5-2× shoulder-width, toes out about 45°; descend vertically with the thighs opening wide so the adductors lengthen fully; on the drive, push the knees out toward the toes.

  Common mistakes

  Knees caving, heels lifting, excessive forward lean

• Seated Hip Adduction

  Equipment

  Adductor machine

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60 s

  How to do it

  Back on the pad, inner thighs against the pads; draw the legs together slowly to maximum range; 1-second squeeze at the end; return only to a light stretch (no crashing back).

  Common mistakes

  Leaning forward for leverage, releasing too fast, tiny range

• Cossack Squat

  Equipment

  Bodyweight/dumbbell

  Sets & Reps

  3 sets × 6-10 reps per side · rest 90 s

  How to do it

  Wide stance; shift the weight onto one side, flexing the hip and knee into a squat while the other leg stays straight with the heel down (full inner-thigh stretch); the squatting thigh reaches at least parallel; drive back to center and switch.

  Common mistakes

  Straight-side heel lifting, squat-side knee caving, rounded back

• Bulgarian Split Squat

  Equipment

  Dumbbells + bench

  Sets & Reps

  3 sets × 8-12 reps per side · rest 90 s

  How to do it

  Rear foot on the bench, front foot a long stride ahead; drop vertically (rear knee toward the floor), drive up through the whole front foot; slight forward lean biases the glutes.

  Common mistakes

  Front foot too close (knee hyperextends), wobbling, weight leaking onto the rear leg

Stretching & Recovery

• Butterfly stretch
• Frog stretch
• Held side lunge

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus