Hip

adductor minimus

a-DUK-tor min-ih-mus

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

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Common Pain & Injury

Deep groin discomfort from endurance sports, subtle strains. Hard to isolate. Persistent? See specialist.

Anatomy & Function

Origin

Superior ramus of ischium and pubis (upper ischial/pubic junction).

Insertion

Upper linea aspera of femur (thigh upper ridge).

Actions

Hip adduction
Hip external rotation

Innervation

Obturator nerve (L3-L4).

Muscle Relationships

Antagonists

Tensor fascia lata

Synergists

Adductor magnusObturator externus

Trigger Points

Limited documentation; local deep thigh pain.

Stretches

1Deep side lunge

2Adductor butterfly variation

3Lying adductor pull

Common Conditions

Adductor complex strainHip labral tearObturator internus syndrome

Anatomical Parts

Left adductor minimusRight adductor minimus

FAQ

What is adductor minimus?

Deep small adductor for hip stability.

Deep groin pain adductor?

Minimus or deep group; PT eval.

Smallest adductor stretch?

Target with narrow butterfly.

Hip adductor minimus hurt?

Rare isolate; treat as group.

Exercises for adductor minimus

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 minimus

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 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.

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 minimus