Hip

adductor magnus

a-DUK-tor MAG-nus

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

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Common Pain & Injury

Deep thigh ache from squats, confusing with hamstring issues. Myositis ossificans possible. Doc for bone-like hardness.

Anatomy & Function

Origin

Inferior ramus of pubis, ischial ramus and tuberosity (pubic/ischial bone branches).

Insertion

Linea aspera and medial supracondylar line of femur (thigh bone shaft to lower inner).

Actions

Hip adduction (legs squeeze)
Hip extension (straightening hip)
Hip external rotation

Innervation

Obturator nerve (L2-L4) and sciatic for lower part.

Muscle Relationships

Antagonists

Abductors (glute med/min)

Synergists

HamstringsAdductor brevisGluteus maximus

Trigger Points

Posterior thigh portion, refers to posterior knee and groin.

Stretches

1Deep frog pose

2Adductor magnus wall stretch

3Pigeon with adduction

Common Conditions

Adductor magnus strainIschial bursitisHamstring-adductor syndrome

Anatomical Parts

Left adductor magnusRight adductor magnus

FAQ

Adductor magnus vs hamstring pain?

Deep posterior thigh; test adduction strength.

Largest adductor muscle function?

Adducts and extends hip like a two-in-one.

Lower inner thigh hurt squats?

Magnus overload; lighter loads.

Stretch adductor magnus?

Frog pose targets lower fibers.

Exercises for adductor magnus

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 magnus

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 longus

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.

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 magnus