ADDuctors or ABDuctors?

During our work out today - Leg Day! (*said in a deep, grunty voice then pounds a protein shake* haha) Aaron and I noticed how vastly different our focuses need to be, even when we’re doing the same exercise. Aaron’s knees tend to bow outward so he’s got to focus on bringing his knees inward a little bit and my knees tend to cave inward, so I’ve got to focus on bringing my knees outward a little bit. Here’s how to tell if you’re more like Aaron or more like me, and one way to start working on it!




Assess and fix yourself:

  1. Do a bridge while squeezing something between your knees (ie. yoga block, a ball, etc.). This is testing your ADDUCTOR strength and control. While your pelvis is up, lift a foot off the ground. If your pelvis stays level, great!, you probably don’t have any issues with adductor strength, so move on to #2 assessment. If your pelvis shifts, drops or rotates then you may have an adductor strength or control deficiency and need to work on this by doing this exact exercise and also by focusing on not allowing your knees to bow out, like Aaron’s, during your day to day movements or workouts.

  2. Do a bridge with a band tied around your knees and your knees pushing outward into that band. Push outward just enough so your knees are parallel to each other and not butterflied open. This is testing your ABDUCTOR strength and control. While your pelvis is up, lift a foot off the ground. If your pelvis stays level, great!, you probably don’t have any issues with abductor strength so don’t need to work on it! If your pelvis shifts, drops or rotates then you may have an abductor strength or control deficiency and need to work on this by doing this exact exercise and also by focusing on not allowing your knees to cave inward, like mine, during your day to day movements or workouts.

*Disclaimer: There are lots of other things that can be contributing to your knees falling inward or outward (ie. ankle and foot mobility, hip mobility and strength, knee torsions…) So if this doesn’t work for you, no harm done! This just may not be your problem or maybe it’s just part of your problem. Ask us and we’ll try to help!

(Your Physical Therapists (AKA Doctors of Movement),

Dr. Mallari & Dr. Snyder

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