Adductor magnus
Large medial-thigh muscle with adductor fibers and a hip-extending hamstring portion.
Hip hinges involve the hip-extending portion; adduction exercises load the adductor portion.
Side-lying hip adduction
Hip adduction · Bodyweight
Other adductors, gracilis
How to perform
Lie on your side with the top leg crossed in front for support. Lift the straight lower leg a short distance, then lower.
Keep the pelvis steady and the lower knee facing forward.
Example volume · 2 sets × 10–15 / side
Romanian deadlift
Compound · Barbell
Hamstrings, gluteus maximus; spinal extensors stabilize
How to perform
With soft knees, push your hips back and keep the bar near your legs. Stop when you reach your controlled hinge depth, then stand.
Move at the hips while maintaining a steady back position.
Example volume · 3 sets × 6–10 reps
References
www.orthoinfo.orgCommunity draft · awaiting expert review