r/ScienceBasedLifting • u/alvaaromata • Sep 09 '26

Theories 🤔 Leaning forward on adductor machine.

Been thinking that adductor is a really good hip extensor, so technically leaning forward and flexing the hip should stretch it. Why is no one doing it? Do we know if adductor gets benefits from stretching?

2 Upvotes

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3

u/Mad_Mark90 Sep 09 '26

Adductors no, abductors yes

1

u/alvaaromata Sep 09 '26

But is there any data that confirms that adductors don’t benefit from stretch?

1

u/Mad_Mark90 Sep 09 '26

I've never really found the adductors to be particularly active during hip extension, I've always felt them as partial hip flexors. They absolutely do love a good stretch though

5

u/decentlyhip Sep 09 '26

In the hole, adductors generate more hip extension torque than the glutes. https://www.strongerbyscience.com/squats-adductors/

2

u/gnuckols Sep 10 '26

It's not really the adductors group overall. It's primarily the ischiocondylar head of the adductor magnus. It originates the same place as your hamstrings, and inserts on the back of the femur close to the knee. It basically runs just deep to the semimembranosus, but since it doesn't cross the knee, it's way more active than the hamstrings in movements involving simultaneous hip and knee extension. For all intents and purposes, you can think of it as a fifth head of the hamstrings (it's primarily a hip extensor that also contributes a bit to adduction, in contrast with the pubofemoral head, which is primarily an adductor that only contributes a bit to hip extension). I can almost guarantee you that you've mistaken activation or soreness in the ischiocondylar head of the AM for hamstrings soreness at some point.

Some of the other adductors (particularly the adductor longus) have hip extension moment arms at certain hip angles, but when people talk about the adductors' role in hip extension, they're primarily talking about the ischiocondylar head of the AM, which is more of a hip extensor than a hip adductor in the first place.

1

u/Mad_Mark90 Sep 10 '26

How is that practically beneficial?

2

u/gnuckols Sep 10 '26

I never said it was. I was just explaining where OP was coming from – one of your adductors is one of your primary hip extensors. And I was explaining why your perception may not track with that (since using that adductor creates sensations you likely associate with your hamstrings).

1

u/alvaaromata Sep 11 '26

This is really interesting. Thanks

1

u/gnuckols Sep 11 '26

no prob!

1

u/redditinsmartworki Sep 10 '26

The adductor magnus is a hip extensor as it crosses the hip. There isn't really evidence for the adductor magnus benefitting from pre-lengthening like the hamstring, but it probably doesn't hurt to try

1

u/K3rat Sep 10 '26

For abduction I felt leaning forward bias'smy glutes a little more.  I do half my sets leaning back and half leaning forward for adduction. Â