Hip

adductor longus

a-DUK-tor LON-gus

Prominent inner thigh muscle adducts and flexes the hip, powering lateral lunges and cutting moves. Prone to strains but key for athletic power. Gym staple for groin strength.

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Common Pain & Injury

Sharp groin pull from sprints or kicks, swelling common. Grade 2 tears hobble you. Urgent doc for pops.

Anatomy & Function

Origin

Pubic body and inferior ramus (front pubic bone).

Insertion

Linea aspera midway down femur (thigh bone upper middle ridge).

Actions

Hip adduction (legs together)
Hip flexion (knee to chest)

Innervation

Obturator nerve anterior division (L2-L3).

Muscle Relationships

Antagonists

Gluteus mediusPiriformis

Synergists

Adductor magnusPectineusGracilis

Trigger Points

Upper inner thigh near pubis, refers deep groin to knee.

Stretches

1Sumo squat stretch

2Wide-legged forward fold

3Adductor rock-back

Common Conditions

Adductor longus tendinopathyGroin strainPubic symphysitis

Anatomical Parts

Left adductor longusRight adductor longus

FAQ

Adductor longus strain symptoms?

Sudden groin pain, limping; rehab 4-6 weeks.

What exercises adductor longus?

Copenhagen planks and side squeezes.

Groin pain inner thigh?

Classic longus trigger; heat and stretch.

Adductor longus tear recovery?

Gradual eccentrics after rest.

Exercises for adductor longus

13

Adductor position 1

Adductor position 2

Adductor

intermediate·foam roll

Adductor/Groin position 1

Adductor/Groin position 2

Adductor/Groin

Band Hip Adductions position 1

Band Hip Adductions position 2

Band Hip Adductions

beginner·bands

Carioca Quick Step position 1

Carioca Quick Step position 2

Carioca Quick Step

Groin and Back Stretch position 1

Groin and Back Stretch position 2

Groin and Back Stretch

Groiners position 1

Groiners position 2

Groiners

intermediate·Bodyweight

Lateral Bound position 1

Lateral Bound position 2

Lateral Bound

beginner·Bodyweight

Lateral Box Jump position 1

Lateral Box Jump position 2

Lateral Box Jump

beginner·other

Lateral Cone Hops position 1

Lateral Cone Hops position 2

Lateral Cone Hops

beginner·other

Lying Bent Leg Groin position 1

Lying Bent Leg Groin position 2

Lying Bent Leg Groin

Side Leg Raises position 1

Side Leg Raises position 2

Side Leg Raises

beginner·Bodyweight

Side Lying Groin Stretch position 1

Side Lying Groin Stretch position 2

Side Lying Groin Stretch

Thigh Adductor position 1

Thigh Adductor position 2

Thigh Adductor

beginner·machine

Also Works adductor longus

10

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Box Jump (Multiple Response) position 1

Box Jump (Multiple Response) position 2

Box Jump (Multiple Response)

beginner·other

Box Skip position 1

Box Skip position 2

Box Skip

beginner·other

Box Squat position 1

Box Squat position 2

Box Squat

intermediate·barbell

Box Squat with Bands position 1

Box Squat with Bands position 2

Box Squat with Bands

expert·barbell

Box Squat with Chains position 1

Box Squat with Chains position 2

Box Squat with Chains

expert·barbell

Chair Leg Extended Stretch position 1

Chair Leg Extended Stretch position 2

Chair Leg Extended Stretch

beginner·other

Depth Jump Leap position 1

Depth Jump Leap position 2

Depth Jump Leap

beginner·other

Double Leg Butt Kick position 1

Double Leg Butt Kick position 2

Double Leg Butt Kick

beginner·Bodyweight

Related Hip Muscles

adductor brevis

Short inner thigh muscle adducts the thigh and assists rotation, key for lateral stability in squats and sprints. Middle adductor, it prevents groin pulls in dynamic sports. Essential for balanced leg power.

adductor magnus

Largest inner thigh muscle, with adductor and hamstring-like parts, adducts and extends hip powerfully. Mimics hamstring in deadlifts. Crucial for posterior chain balance.

adductor minimus

Small deep inner thigh muscle above magnus, aids adduction and rotation. Stabilizes hip in single-leg work. Often overlooked but prevents imbalances.

gemellus inferior

Small deep rotator in the hip, gemellus inferior laterally rotates and stabilizes the thigh. Works with piriformis in squats and pivots. Crucial for hip control in sports.

gemellus superior

Tiny hip muscle above ischial spine, gemellus superior laterally rotates femur. Assists in twisting sports and hip stability. Part of deep six rotators.

gluteus maximus

Largest hip muscle, gluteus maximus extends and externally rotates thigh for powerful hip thrust in squats, deadlifts, running. King of posterior chain.

Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.

gluteus minimus

Deepest glute under medius, minimus abducts and internally rotates hip. Key stabilizer for balance in yoga, hiking.

Hip Pain Guide

Common causes and relief

Activities & Sports

See which activities use adductor longus