While adduction and abduction exercises may easily sound like the same thing, they are actually opposite movements that have totally different effects on the body. One involves movements that pull in and the other involves pushing out. But which is which?
In a nutshell, adduction means “pulling into the body,” while abduction means “moving away from the body,” he says. wendy ervencertified personal trainer, Pilates instructor and founder of core10 pilates.
An adduction exercise is any movement that brings the limbs back in, such as when you squeeze an exercise ball between your thighs. It’s also possible to adduct the arms and shoulder blades, he says, by doing exercises that pull them down and in.
Abduction is the exact opposite of that, he says. Dr. Scott A. Weiss, DPTdoctor of physiotherapy and founder of Bodhizone Human Performance. “This is the action of the leg or arm coming off the midline,” he tells Bustle. Weiss points to single leg raises Y lateral arm raises as examples of kidnapping. Read on to learn more about the differences between abduction and adduction exercises and how each can benefit your exercise routine.
The benefits of adduction exercises
Adduction exercises work the muscles that, well, are called “adductors,” says Weiss. This is a group of five muscles in the lower body located near the thighs: the adductor longus, adductor brevis, adductor magnus, rectus medius, and pectineus. There are also four major adductor muscles in your upper body that help bring your arms in: the pectoralis major, latissimus dorsi, teres major, and teres minor, explains Weiss. (Think about your lats, pecs, etc.)
the The adductor muscles are strongly connected to the core.says Erven, so if you have a weak core, chances are you also have weak adductors. On the plus side, “you can strengthen both of them by adding adduction exercises to your routine for more inside-out stability,” says Weiss.
There are many adduction movements to choose from, notes Janelle Fleites, PT, DPTdoctor of physiotherapy and owner of Impact Physiotherapy and Sports Performance. Try exercises such as lateral decubitus hip adduction, glute bridges where you squeeze an exercise ball between your thighs, and Copenhagen Side Planks to work the hip adductors, she says. For the upper body, Erven targets dominatedthat adduct or stretch the upper arms and shoulder blades.
Adduction exercises play a role in your general body strength and balance skills. In the lower body they help stabilize your hips and pelvis, Fleites says, while in the upper body they help you maintain good posture and shoulder stability. “It is especially beneficial to have strong adductors for a stronger squat and for all the cuts and change of address activities,” she adds.
The benefits of abduction exercises
You also have abductor muscles. In the lower body, the abductors include the gluteus maximus and minimus, as well as the tensor fasciae lataeWeiss says. And in the upper body, the abduction muscles are the supraspinatus, deltoids and upper trapezius.
By working these muscles with abduction exercises will help ensure you have good muscle balance and mobility. for example strong Hip abductor muscles can mean better posture. in your lower spine, Erven says, while strong shoulder abductors help you maintain stability in your shoulder joints—all good things when it comes to standing up straight.
Abductor exercises can help you feel more powerful in general. Having the ability to move away from the body, or push yourself up from a squat or when getting up from the ground, makes it easier to move around in everyday life, says Evren. As a bonus, Strong abductors can also decrease back pain.. “When the hip abductors are weak, the pelvis is not stable and the lower back is often the first thing to show symptoms,” he adds. “People with back pain can often lessen the pain simply by strengthening abductors like the gluteus medius, a muscle that helps the leg move away from the body.”
Fleites recommends trying moves like standing hip abductions with a resistance band, side or side walks with a resistance band around the ankles, or lateral decubitus hip abduction. To work your upper body, Erven recommends dumbbell lateral raises.
adduction vs. Kidnapping
According to Erven, adduction and abduction are equally important when it comes to posture, joint stability, and decreased joint pain. “Creating joint stability from the inside out, through adduction, and from the outside in, through abduction, is also essential for less back pain, smoother mobility, and better balance,” he explains.
To remember which is which when you exercise, Weiss suggests thinking of it like this: The limb leaving the body is abducted, while the limb returning home is adducted.
Referenced studies:
Dominguez-Navarro, F. (2022). Impact of hip abductor and adductor strength on dynamic balance and ankle biomechanics in young elite female basketball players. Scientific report doi: 10.1038/s41598-022-07454-3.
Kak, HB. (2016). The effect of hip abductor exercise on muscle strength and trunk stability after lower extremity injury. J Phys Ther Sci. doi: 10.1589/jpts.28.932.
Kim, M.H. (2014). Optimal and maximal loads during hip adduction exercise by asymptomatic individuals. J Phys Ther Sci. 2014 May; 26(5): 777–778. doi: 10.1589/jpts.26.777
Lam, JH. (2021). Anatomy, Shoulder and Upper Limb, Abductor Muscles of the Arm. In: StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK537148/.
Lee, SP. (2012). The influence of hip abductor muscle performance on dynamic postural stability in women with patellofemoral pain. Walking posture. doi: 10.1016/j.gaitpost.2012.03.024.
Peterson, S. (2019). Physiotherapy management of patients with chronic low back pain and hip abductor weakness. J Geriatr Phys Ther. https://pubmed.ncbi.nlm.nih.gov/28914719/
Trammell, AP. (2021). Anatomy, Bone pelvis and lower limb, Tensor muscle of the fascia lata. In: StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK499870/.
Sources:
wendy ervencertified personal trainer, Pilates instructor, founder of core10 pilates
Dr. Scott A. Weiss, DPTdoctor of physiotherapy, CEO, founder of Bodhizone Human Performance
Janelle Fleites, PT, DPTdoctor of physiotherapy, owner of Impact Physiotherapy and Sports Performance
