Adductor Magnus And Longus
| Feature | Adductor Longus | Adductor Magnus | | :--- | :--- | :--- | | | Medium, fan-shaped | Massive, the largest adductor | | Primary Action | Adduction & Flexion | Adduction & Extension | | Location | Anterior (front of inner thigh) | Posterior (deep in the thigh) | | Common Injury | Groin strains | High hamstring tendinopathy | | Nickname | The Strain Magnet | The Fourth Hamstring |
| Exercise | Target Muscle | Notes | |----------|---------------|-------| | | Adductor longus (eccentric) | High load on pubic attachment – excellent for groin prevention | | Standing cable adduction | Both, but primarily adductor longus | Keep hip neutral to avoid psoas substitution | | Sumo deadlift | Adductor magnus (especially hamstring part) | Wide stance, low bar position | | Side-lying leg lift (adduction) | Adductor magnus + longus | Add ankle weights or resistance bands | | Eccentric long lever adduction | Adductor magnus | Heavier load – advanced rehabilitation | adductor magnus and longus
The adductor longus is the most superficial muscle of the group, meaning it sits closest to the skin. When you see the prominent tendon in the groin area during a stretch, that is likely the longus. | Feature | Adductor Longus | Adductor Magnus
| Feature | Adductor Longus | Adductor Magnus | |---------|----------------|------------------| | | Hip adduction, flexion, external rotation | Adduction (both parts); hamstring part extends hip | | Synergists | Pectineus, gracilis, adductor brevis | Gluteus maximus (for extension), hamstrings | | Antagonists | Gluteus medius/minimus (abductors) | Gluteus maximus (for hip extension) | | Role in gait | Stabilizes pelvis during swing phase; assists in crossing legs | Powerful adductor; prevents pelvic drop; hamstring part controls hip extension | | Length | Shorter (~10–15 cm) | Long (~25–30 cm from origin to adductor tubercle) | fan-shaped | Massive
