Adductor Longus Exercises: Strengthen Your Primary Groin Muscle

The adductor longus is the most commonly injured of the adductor muscles, making it essential to understand for anyone involved in sports or physical activity. Located in the inner thigh, this muscle is a primary mover for bringing your leg toward your body's midline and plays a crucial role in sports involving kicking, cutting, and lateral movements.

Understanding the Adductor Longus

Location: Superficial in the medial (inner) thigh—the most accessible adductor

Origin: Front of the pubic bone

Insertion: Middle third of the linea aspera on the back of the femur

Key Feature: Most superficial of the adductors—you can feel it in your inner thigh

Functions of the Adductor Longus

• Hip adduction: Brings thigh toward midline (primary function)
• Hip flexion: Assists in lifting thigh forward, especially from extended position
• Hip external rotation: Minor role when hip is flexed
• Pelvic stability: Helps stabilize pelvis during single-leg stance

Why the Adductor Longus Is So Commonly Injured

Superficial Position Being the most superficial adductor, it takes the initial strain during sudden movements.

High Stress Activities Sports involving rapid direction changes, kicking, and sprinting place tremendous demands on this muscle.

Anatomy Its origin at the pubic bone and insertion on the femur create a lever arm that's susceptible to strain during explosive movements.

Common in:

• Soccer (kicking, cutting)
• Hockey (skating stride)
• Football (cutting, sprinting)
• Tennis (lateral movements)
• Running (stabilization)

Signs of Adductor Longus Problems

Acute Strain:

• Sudden pain during activity
• Pain in upper inner thigh near groin
• Difficulty walking immediately after
• May feel a pop or tearing sensation

Chronic Tendinopathy:

• Gradual onset of groin pain
• Pain with activity that eases with rest
• Morning stiffness
• Tender to touch at pubic attachment

Exercises for the Adductor Longus

Strengthening Exercises

Side-Lying Hip Adduction

1. Lie on side with bottom leg straight
2. Cross top leg over, foot on floor
3. Lift bottom leg toward ceiling
4. Lower with control
5. Perform 3 sets of 15 repetitions each side

Standing Cable Adduction

1. Attach cable to inner ankle
2. Stand sideways to machine
3. Pull working leg across body against resistance
4. Control the return
5. Perform 3 sets of 12 repetitions each leg

Ball Squeeze (Supine)

1. Lie on back with knees bent
2. Place ball between knees
3. Squeeze firmly for 5 seconds
4. Relax and repeat
5. Perform 3 sets of 15 squeezes

Copenhagen Adduction (Beginner)

1. Lie on side with top knee on bench
2. Lift hips off ground using adductors
3. Hold 5-10 seconds
4. Lower and repeat
5. Perform 3 sets of 8 repetitions each side

Copenhagen Adduction (Advanced)

1. Side plank with top foot on bench
2. Lift bottom leg to meet top leg
3. Hold full side plank position
4. Lower bottom leg with control
5. Perform 2-3 sets of 8-10 repetitions each side

Eccentric Exercises (Injury Prevention)

Eccentric Adduction Slide

1. Stand with one foot on slider
2. Slide foot out slowly (3-4 seconds)
3. Pull back quickly (1 second)
4. Control the lengthening phase
5. Perform 3 sets of 10 repetitions each leg

Partner Eccentric Adduction

1. Lie on side, partner holds ankle
2. Partner slowly pushes leg away
3. You resist the movement (eccentric)
4. Take 4-5 seconds for the lowering
5. Perform 3 sets of 8 repetitions each side

Functional Exercises

Lateral Lunge

1. Step wide to one side
2. Sit back into that leg
3. Feel stretch in straight leg's adductors
4. Push off to return
5. Perform 3 sets of 10 repetitions each side

Sumo Squat

1. Wide stance, toes pointed out
2. Squat down keeping knees over toes
3. Push through inner thighs to stand
4. Perform 3 sets of 12 repetitions

Skating Bounds

1. Bound laterally from one foot to other
2. Land softly in single-leg squat
3. Immediately push off to other side
4. Perform 3 sets of 10 bounds each direction

Stretching the Adductor Longus

Seated Butterfly Stretch

1. Sit with soles of feet together
2. Hold ankles and let knees drop
3. Gently press knees toward floor
4. Keep spine straight
5. Hold 30-45 seconds

Kneeling Adductor Stretch

1. Kneel on one knee
2. Extend other leg straight to side
3. Shift hips toward bent knee
4. Feel stretch in extended leg's inner thigh
5. Hold 30-45 seconds each side

Standing Adductor Stretch

1. Wide stance
2. Shift weight to one side, bending that knee
3. Keep other leg straight
4. Feel stretch in straight leg
5. Hold 30-45 seconds each side

Frog Stretch

1. Start on hands and knees
2. Spread knees wide
3. Lower hips toward floor
4. Feel deep adductor stretch
5. Hold 45-60 seconds

Prevention Protocol for Athletes

Pre-Activity:

1. Dynamic adductor stretches (leg swings)
2. Light adduction exercises to activate muscle
3. Progressive intensity warm-up

Training Program:

1. Copenhagen adduction exercises 2-3x/week
2. Eccentric-focused work
3. Address any strength asymmetries
4. Include lateral movement training

Post-Activity:

1. Static adductor stretching
2. Foam rolling if needed
3. Monitor for early warning signs

Rehabilitation Principles

If you've injured your adductor longus:

Acute Phase (Days 1-5):

• Rest from aggravating activities
• Ice for pain and swelling
• Pain-free range of motion only
• Avoid stretching into pain

Subacute Phase (Days 5-14):

• Begin isometric exercises
• Progress range of motion
• Light adduction against gravity
• No sudden movements

Remodeling Phase (Weeks 2-6+):

• Progressive strengthening
• Eccentric loading
• Sport-specific movements gradually
• Address contributing factors

Return to Sport:

• No pain with sport movements
• Strength equal to other leg
• Passed functional tests
• Gradual return to full activity

Risk Factors for Injury

Modifiable:

• Previous adductor injury (biggest risk factor)
• Weakness in adductors
• Poor hip mobility
• Inadequate warm-up
• Training errors (too much, too fast)

Non-Modifiable:

• Age (risk increases)
• Sport demands

When to Seek Help

Consult a healthcare provider if you experience:

• Sudden groin pain during activity
• Significant bruising in inner thigh
• Difficulty walking
• Pain that doesn't improve with rest
• Recurring groin strains

Summary

The adductor longus is the most commonly injured groin muscle, making proactive strengthening and proper warm-up essential for anyone active in sports. Prioritize Copenhagen adduction exercises, which research shows significantly reduce groin injury risk. Include eccentric training, maintain flexibility, and address any strength imbalances between legs. If you do experience an injury, follow a progressive rehabilitation protocol before returning to activity. Your groin health depends on giving the adductor longus the attention it deserves.