Spry Juncture, LLC
How to Evolve Gracefully
Adductor Magnus
Region
Origin & Insertion
['Origin: Inferior pubic ramus, ischial tuberosity', 'Insertion: Linea aspera and adductor tubercle of femur']
Synergistic Muscles
['Gluteus maximus', 'Hamstrings']
Joints
['Hip']
Primary Actions
['Hip adduction', 'Extension (hamstring part)', 'Flexion (adductor part)']
Nerve & Spinal Segment
Obturator nerve and sciatic nerve (hamstring portion)
Lumbar and sacral plexus; L2–S1
Interesting
Largest and most powerful adductor. [Gray’s]
Reversal of Action
Draw pelvis toward femur
Common Dysfunctions
Adductor strain, deep groin pain
How to Stretch
Wide-leg forward fold.
Trigger Points
How to Strengthen
Lunges with inward press.
Concentric Action
Adduct and extend hip
Applications:
Deep stabilizer; target for pelvic control and inner thigh support
Eccentric Action
Control hip return from adduction/extension
Isotonic Action
Ball squeezes, cable hip extension
Related Conditions
['Adductor strain', 'Pelvic misalignment']
Isometric Action
Hold squeeze at midline with thigh
Exercise Ideas
['Cable cross pulls', 'Adductor lunge', 'Kettlebell sumo squat']