💪Best Isolation Exercises for the Hip Adductors
In our previous discussion, we explored the role of the hip adductors in running and how to assess their strength. Now, let's delve into effective techniques for strengthening these muscles.

First, let's focus on isolated exercises specifically targeting the adductors. Below, we rank them based on the percentage of maximal voluntary isometric contraction (MVIC), starting from the easiest to the most challenging:

1️⃣ Side-lying hip adduction: 60-64% MVIC adductor longus (Delmore 2014, Serner 2014)
2️⃣ Isometric ball squeeze with legs straight: 86% MVIC (Serner 2014)
3️⃣ Sliding hip abduction: 98% MVIC (Serner 2014)
4️⃣ Standing banded hip adduction (10RM resistance): 103% MVIC (Serner 2014)
5️⃣ Isometric ball squeeze at a 45-degree angle: 108% MVIC (Serner 2014)
6️⃣ Copenhagen bridge: 108% MVIC (Serner 2014)

Begin with the exercises that have the lowest MVC & gradually progress from there.

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📚 References
Delmore, R., et al. (2014). "Adductor Longus Activation During Common Hip Exercises." Journal of Sport Rehabilitation 23: 79-87.
Serner, A., et al. (2014). "EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries." British Journal of Sports Medicine 48(14): 1108-1114.

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