Bent Knee Adductor Plank with Hand Support. HStr. KStr

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What is the purpose of this exercise?

To strengthen the hip adductors (muscles which bring the thigh in toward the body) at varying muscle lengths. The benefit of using the hand here is that it can reduce the load being lifted if you currently lack the strength to perform this variation normally

Why might you utilize it?

From a pain/injury perspective: Hip adductor strengthening has been shown to reduce risk of adductor strains - something commonly seen in soccer players as well as athletes who frequently need to make sharp cutting maneuvers in their sports. Hip adductor strengthening is also a key part of any post adductor strain rehab.

From a performance perspective: Adductor strength will be valuable for improving speed and ability to make sharp cuts in those athletes who need to do so. It will also enable an individual to kick harder which can be valuable for a variety of sports. Beyond that there's also research to show part of the hip adductors play a large role in force generation at the bottom of a deep squat - making strengthening important for powerlifters or those who want to maximize their squat numbers.

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