Find out how abduction vs. adduction exercises compare and the benefits of including both movements in your fitness routine.
Abduction describes the movement of a limbawayfrom the midline of your body.
Adduction describes the movement of a a limbtowardthe midline.
Photo: Getty Images
You need both abduction and adduction in everyday movements and each works different muscle groups.
Here, fitness experts break down the various abduction and adduction exercises for your upper and lower body.
Despite this common mental image, abduction and adduction movements aren’tjustfor your lower half.
Abduction Movements
One easy albeit hilariously silly way to remember what abduction entails?
“Think about if an alien came and abducted you they’re taking youawayfrom Earth,” says VandenToorn.
“That’s how you could think about abduction because you are taking away from the midline.”
Legs and Hips
Your hip abductors are the main movers for lower-body abduction exercises.
Below, you’ll find some of the most common adduction moves, according to the trainers.
Plus, some exercises already include abduction and adduction movements.
Then with the left leg that’s straight, those adductor, inner thigh muscles are working."
Hitting both your lowerandupper body with abduction and adduction movements throughout the week is also key, says VandenToorn.
“But don’t forget about your upper body too.
“Choose a couple of movements that you really enjoy doing and then get really strong at those.
If you have to modify them and then progress, that is perfectly fine.”
