Abduction, Adduction, and Pulse
Work your inner & outer thighs with this targeted exercise! Focus on controlled adduction & abduction pulses for a stronger lower body.
The Abduction, Adduction, and Pulse mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core. You'll need: yoga block.
Required Equipment
Abduction, Adduction, and Pulse Muscles Worked
Primary
Hip Adductors; Hip Abductor (gluteus medius)
Secondary
Obliques; Deep Core (transverse abdominis)
Abduction, Adduction, and Pulse Variations and Alternatives
How to do the Abduction, Adduction, and Pulse
Start by lying on your back on a flat surface with your knees bent and feet flat on the floor.
Begin with the adduction movement by squeezing your thighs together tightly. You can place a small object such as a pillow or a yoga block between your knees to ensure you engage your adductor muscles.
Pulse your knees together gently for a short range of motion for a set duration or a specific number of pulses.
After completing the adduction pulses, move on to the abduction movement.
Push your knees outward against an imaginary resistance, as if you were trying to separate them apart but keeping your feet together. Engage your abductor muscles while doing this.
Pulse your knees outward for the same set duration or number of pulses that you used for adduction.
Ensure that you're focusing on engaging your inner and outer thigh muscles during each movement, while keeping your core engaged for stability.
Rest briefly and then repeat the sequence for the desired number of sets.
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Abduction, Adduction, and Pulse FAQs
What muscles does the Abduction, Adduction, and Pulse work?
The Abduction, Adduction, and Pulse mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core. The main muscles are the hip adductors and gluteus medius.
What equipment do you need for the Abduction, Adduction, and Pulse?
Yoga block.
What workout day should the Abduction, Adduction, and Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Abduction, Adduction, and Pulse variations and alternatives?
Similar exercises include the Ballerina Foot-Tap Adduction, Inner-Thigh Pulse, Lying Abduction Adduction and Floor Lying Abduction Adduction.
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