1. The Muscles that Adduct the Femur at the Acetabulofemoral (Hip) Joint

2. Hip Adductors There are five primary muscles that adduct the femur
They all cross the hip joint
The 5 muscles that adduct the femur at the hip joint from lateral to medial are:
Pectineus
Adductor Longus
Gracilis
Adductor Brevis
Adductor Magnus
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3. Hip Adductors
Adductors work with the abductors to keep the pelvis stable during flexion and extension (walking, running, climbing…)
Adductors and Abductors must be balanced in strength and flexibility
Adductors are difficult to condition because they influence balance. (Side lying activities are best so they can work against gravity)
If abductors overpower adductors, the pelvis will tilt to the side of the strong abductors.
It would be the same if the adductors overpower the abductors

4. Pectineus Pectineus means comb because this muscle
has a comb like appearance.
O: Pubis
I: Posterior Surface of Femur (inferior to the lesser trochanter of femur) A:
Adduction of Hip
Flexion of Hip
Anterior Tilt of Pelvis

5. Pectineus Integrated Function:
Assists in eccentric deceleration of abduction of the femur
Assists in eccentric deceleration of lateral rotation of the hip
Assists in dynamic stabilization of the lumbo-pelvic-hip complex

6. Gracilis This muscle means graceful and slender O: Pubis
I: Medial surface of tibial shaft,
just posterior to sartorius A:
Adduction of Hip
Flexion of Hip
Anterior Tilt of Pelvis
Flexion of Knee

7. Gracilis Integrated Function:
Assists in eccentric deceleration of hip abduction
Assists in eccentric deceleration of knee extension
Assists in dynamic stabilization of the hip and knee

8. Transplantation of the Gracilis
Weaker member of the adductor group, it can be removed without noticeable loss of function and surgeons often transplant the muscle with its nerve and blood vessels to replace a damaged muscle in the hand.
Once in the hand it produces digital flexion and extension.

9. Adductor Longus This muscle tells us that it is an adductor and long
O: Pubis
I: Linea Aspera of the Femur A:
Adduction of Hip
Flexion of Hip
Anterior Tilt of Pelvis

10. Adductor Brevis A: Adduction of Hip Flexion of Hip
This muscle is an adductor and short.
O: Pubis
I: Linea Aspera of Femur A:
Adduction of Hip
Flexion of Hip
Anterior Tilt of Pelvis

11. Adductor Magnus Adduction of Hip Extension of Hip
Largest and Deepest Adductor
O: Pubis and Ischial Tuberosity
I: Linea Aspera of Femur
Adductor Tubercle of Femur
(above condyle on medial side) A:
Adduction of Hip
Extension of Hip
Posterior Tilt of Pelvis
Adductor
Hiatus: an
opening for
the femoral
artery and
vein to pass
through

12. Adductor Longus, Brevis, and Magnus
Integrated Function:
Assists in eccentric deceleration of hip adduction and lateral rotation
Assists in dynamic stabilization of the lumbo-pelvic-hip complex during functional movements
The Adductor Magnus assists in eccentric deceleration of hip flexion

13. Groin Pull
Depending on the severity, a groin pull can range from a slight stretching, to a complete rupture of the hip adductor muscles.
Of the hip adductors, it is Adductor Longus that is most susceptible to injury, and the most common place of injury on Adductor Longus is insertion.
This can result from the quick starts and stops of kicking and running sports. These injuries are especially common in soccer but are also seen in racket sports, basketball, hockey, volleyball, and football.

14. How to Prevent and Treat a Groin Pull
Proper warm up and stretching is key to injury prevention
Stretch the Hip Adductors and Hip Flexors
Treatment:
For immediate relief, follow the R.I.C.E. treatment plan. Rest, Ice, Compression and elevation are the best immediate treatment for all pulls and strains.
Avoid aggravating activities for the first 1 to 2 weeks.
Once activity is started again, ice the muscle after exercise to reduce any swelling. After applying the ice, wrap the thigh to keep it compressed.

15. Supine SB Squeeze
This exercise can be performed standing, side lying or supine
Back supported and core engaged
Hip flexion to about 45 or 90 degrees
Adduct Hips and squeeze

16. Lateral Lunge Joint Actions: Primary Muscles Strengthened:
Hip Adduction (trailing leg)
Hip Extension (lead leg)
Knee Extension (lead leg)
Ankle Plantarflexion (lead leg)
Primary Muscles Strengthened:
Hip Adductors (trailing leg)
Gluteus Maximus and Hamstrings (lead leg)
Quadriceps (lead leg)
Adductor Magnus (lead leg)
Gastrocnemius and Soleus (lead leg

17. Lateral Lunge
Lateral lunges are problematic because to reach parallel requires a great deal of flexibility of the hip adductors.
Not everyone has this ability and will not be able to reach parallel with the leg they step out with.

18. Lateral Lunge
You must have adequate CORE strength and functional flexibility in the Lumbo Pelvic Hip Complex (LPHC), and calves, in order to perform this movement without compensation
Some common compensations:
Low back arches – stretch Psoas / Rectus Femoris (hip flexors)
External Rotation of Back Foot/Knee – stretch Gastroc / Soleus (calves).

20. Performing the Lateral Lunge
Keep upper torso erect. (Leaning forward may be a result of poor hip joint flexibility.)
From optimal postural alignment, draw your lower abdomen inward toward your spine
While maintaining optimal spinal alignment, step laterally and descend slowly by bending at the hips, knees and ankles. 
Your pelvis should stay square to the front as your torso stays erect.

21. Performing the Lateral Lunge
During the descent maintain weight distribution between the heels and mid-foot.
Do not allow the feet to cave inward or shift outward.  
The knees should track between the first and second toes.
Perform downward reps slowly and concentrate on the descent and the alignment of your body.
Only descend down as far as you can maintain optimal alignment 

22. Lateral Step-Up Joint Actions: Hip Adduction (trailing leg)
Plantarflexion (trailing leg)
Hip Extension (lead leg)
Knee Extension (lead leg)
Plantarflexion (lead leg)
Primary Muscles Strengthened:
Hip Adductors (trailing leg)
Gastrocnemius and Soleus (trailing leg)
Gluteus Maximus and Hamstrings (lead leg)
Quadriceps (lead leg)
Gastrocnemius and Soleus (lead leg)

23. Lateral Step-Up Begin standing sideways next to a box or bench
Step up with the inside leg
Place entire foot on box
Keep back, head and shoulders aligned
Keep knees and toes pointing forward

24. Standing Adductor Stretch
Begin with one leg straight and the opposite leg bent.
Both feet are pointed straight ahead.
Draw your belly button inward.
Slowly move in a sideways motion toward the bent leg until you feel a stretch in the straight leg groin area.
Hold for seconds, repeat for 2-3 reps.
Switch sides and repeat directions.

25. Supine Straight Leg Adductor Stretch with Rope
Preparation :
Strap rope around the forefoot
Movement : Use the rope to Abduct the leg until first resistance is felt, hold for 20 sec. repeat for 3-4 reps.

26. Adductor Stretch Seated on SB
Seated on ball, assume a side lunge position.
Keep extended leg straight with your weight on bent leg.
Draw your belly button inward and then perform a posterior pelvic tilt.
Shift your weight toward the front foot until a slight resistance barrier (stretch) is felt on the straight leg.
Hold for seconds, repeat for 2-3 reps.
Explore different hip positions to find specific "tight spots".

27. Seated and Supine Hip Adductor Stretch

28. Adductor Magnus Stretch