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Adductor Magnus (Inner Thigh) The adductor magnus muscle of the inner thigh also has a role in hip extension. This muscle attaches to the inner gastrocnemius musculature by the distal adductor longus musculature and the medial gastrocnemius. The distal fibers of the adductor longus and the medial adductor longus are more easily activated by hip extension and are often termed the adductor long-in. The medial adductor longus is activated almost exclusively by external rotation and knee-extension activities, while the distal fibers of the adductor longus are most frequently activated when hip extension is used for hip stabilization. The Adductor Longus Muscle in the Abdominals Activating the Adductor Longus on the Abdominals The adductor longus muscle activates through the insertion of the gastrocnemius and distal accessory muscles of the mid-abdominals. This muscle attaches to the distal muscles of the adductor longus, and is activated with external rotation of the pelvis into the gluteal position. When hip flexion of the hip causes a rapid downward movement of the pelvis away from the pelvis, this muscle is activated by the activation of the flexor carpi radialis muscle of the trunk. The activation of this muscle occurs at the same time the internal rotators of the psoas muscle come into play. In the seated position the internal rotators of the psoas are at the level of the pubic bone, while external rotation of the pelvis is at the level of the iliac crest. When hip flexion is increased (the glute does not have enough internal rotation), external rotation of the pelvis takes over and the adductor longus muscle is activated. This muscle also can activate in a flexed position, which allows it to come into immediate play as an adductor longus muscle with the hip flexed as much as a flexed arm can be an adductor longus muscle. What to Expect in a Training Session When you practice the adductor longus on the abdominals: You will begin out on the inner thigh and gradually move to the outer thigh. The muscles of this region need to be worked throughout the entire day, since the adductor longus is such a crucial muscle. While your legs are at rest, start with a light warm-up. Perform a couple of sets of 10 repetitions of the eccentric portion of your standing side flexion Similar articles: