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Assessing Adductor Engagement

You won’t want to miss this test! Movement patterns and muscle activation can be important pieces of the puzzle when it comes to addressing complaints and discomforts. Based on your findings, you can then use movement and exercise instead of avoidance to address both muscle tightness and function. The adductors are a huge group of muscles with various actions at the femur and pelvis. Depending on the intention, you can change the action and which muscle group you’re using. 🔷Did a knee turn in? →This can indicate that you’re overusing the adductor longus or hamstring portion of the adductor magnus. This can contribute to adductor tightness that can affect your pelvic floor or internally rotate your femur, contributing to hip impingement and knee pain. Try to avoid letting your knee move to get more proximal adductors and inlet internal rotation. You can also try pulling in more with your heel, but just make sure you’re not getting your deep hip rotators along with it. (But if you do, that gives you another clue. 🕵️) 🔷One side doesn’t engage as well as the other? →This can indicate imbalances in your pelvis that can possibly be contributing to SI joint, hip, knee, and even foot issues. You might not only need more adductors on that side, but also more concentric glutes on the other side to push you over toward the weaker side. You may also need more eccentric glute lengthening on the weaker side to set those adductors up for success. 🔷SI joint or SPD pain? →This can indicate imbalances in your adductor engagement from side to side, a need for more glute med, and/or that you need to address pelvic positioning in the sagittal plane first. Explore dragging your heel back to use the hamstrings to pull your pelvis down on one side versus the other. Also pay attention to how well you sit into each glute before trying out the adductor engagement. 👇 Drop a comment with any questions you have! 👩🏻🏫 Check out our CEU courses for Health and Fitness Professionals: 👩🏻💻 PCES - Pregnancy & Postpartum Corrective Exercise Specialist www.coreexercisesolutions.com/pces 👩🏻💻 Pelvis Pro www.coreexercisesolutions.com/pelvis-pro 00:00 Introduction 00:20 Test Description 00:35 Pull Feet and Knees In 00:54 Feel Muscle Bulk 01:09 Posterior Hip Tightness 01:36 Knee Turned In 02:56 SPD / SI Joint Pain 03:13 Adductor and Glute Medius Imbalance 04:28 How Well Are You Sitting Into Your Hips? 05:09 One-Sided Pelvic Anterior Tilt 05:57 Using Your Symptoms To Help You Troubleshoot 06:48 Conclusion