Adductors | Muscles

| Level | Exercise Example | Purpose | |-------|----------------|---------| | Isometric | Ball squeeze between thighs (supine) | Early rehab, pain-free activation | | Concentric | Lying side leg raise (lower leg adduction) | Isolated strength | | Eccentric | Copenhagen adduction exercise (side plank with top leg on bench, lower leg raises) | Injury prevention, high load | | Functional | Side lunges, sumo squats, skating drills | Sport-specific integration |

Seated butterfly stretch, standing wide-leg side lunge, or supine with leg abducted against wall. adductors muscles

Effective exercises progress from isometric to dynamic: | Level | Exercise Example | Purpose |