Pulsing Adduction and Abduction
Gym Exercise Card
Equipment
This exercise involves lying on the back while opening and closing the knees in a pulsating motion, targeting the inner and outer thighs. It helps improve hip mobility and strengthen the adductors and abductors.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Place your arms by your sides for stability.
- Pulsate your knees together and apart, keeping the motion controlled.
- Focus on squeezing your inner thighs as you bring your knees together.
- Repeat the movement for the desired number of repetitions.
Muscles worked
Primary Adductor Longus Adductor Magnus
Secondary Gluteus Medius Gluteus Minimus
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.