The Adductors and Why Pilates Instructors Love Them

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Look down...there they are, your inner thighs, otherwise known as your adductors. You’re likely familiar with this part of your body, but what are the adductors used for?

The group of muscles called the adductors run along the medial thigh between the hamstrings and the quadriceps. They all come together and attach at specific points along the bottom of the pelvis. The five adductor muscles are adductor magnus, adductor longus, adductor brevis, pectineus and gracilis. To put it simply, the inner thigh muscles are involved with internally/externally rotating the thigh bones and bringing the legs together (adduction).

Considering their origin and insertion points, adductors are technically muscles of the thigh, but their role in stabilizing the pelvis makes them a critical part of the deep core system. All adductor muscles, save for gracilis, attach at both the pelvic and thigh bones, making them integral support between the legs and torso. Gracilis, the most superficial of the bunch, attaches at the pelvis but crosses over the knee and attaches to the legs at the tibia, additionally aiding in knee flexion/extension. The way these muscles wrap around the thigh bone creates deep structural support for the leg itself, as well as the pelvis, and is why we often affectionately refer to them as “pillars of the core.”

We can noticeably feel these muscles work with activities such as skating or riding a horse when, in actuality, they are working fairly constantly. When the adductors are strong and functional, the global feeling can be that the torso is more upright on the legs, or it’s easier to stand solidly on two feet. Whether you are simply moving from walking to standing still or standing to sitting, these adductor muscles are involved and ready to support. For example, when walking, the two halves of the pelvis must move in opposition to one another, which involves inter-muscular system coordination. If it weren’t for those inner thigh muscles integrating the respective pelvic halves and the legs, the basic action of walking would not be possible. The adductors not only assist in keeping us upright but are key for good balance, coordination and agility.

It is important to understand that the body’s most critical support systems start from deep inside the midlines of the body and move outward. Understanding how the adductors relate to the core offers more ways to access and strengthen structural muscles and support pelvic stability. Approaching the core through the inner thigh offers a different perspective for people as to why there may be challenges in accessing those illusive core muscles and can often connect the dots for people searching for more core strength. It’s one of the many reasons I love teaching inner thigh exercises.

When shifting the focus to strengthening adductors to find stability in the pelvis and torso, rather than only considering the “abs,” the effect is far more profound for people. I’ve noticed my clients feel deeper core work and connect to how the core turns on naturally when the body is aligned and supported from the middle outwards. Without strong inner thigh muscles, it is relatively challenging to build support for the pelvis or a strong deep core unit.

Pilates instructors have the knowledge to communicate why the inner thighs need consideration for overall core strength, and the tools help you develop a greater awareness of these muscles and their impact on the whole. The result is a more resilient and structurally supported body. Inner thighs are the gateway to unlocking profound strength and improved mobility in our bodies.