adductor exercises for runners Target Your Inner Thighs and Adductors With Rolling Dumbbell Lunges

http://www.buildabiggerbutt.com - There's a better way to target the inner thighs/adductors...and it's NOT that machine that always seems to be facing the front door of the gym...

It's a free weight exercise that uses the adductors as they're meant to be used...in a compound movement where you're actually MOVING (unlike that machine).

Side note: the inner thighs are basically composed of the adductor muscles. The function of the adductor muscles is the bring the leg in towards the mid-line of the body. I'll be using the term "adductors" instead of inner thighs from here on out so this doesn't read like a "Shape" magazine article.

Because here's the thing...adductor training is important for MEN, too.

This is ESPECIALLY true if you want to improve your squat strength. In fact, by increasing adductor strength, you could easily see a jump of 20+ pounds in your max squat in a very short period of time.

Adductor strength is CRITICAL for stabilizing the hips during a squat and most guys NEVER work the adductors specifically (because of the flawed perception that adductor work is for women), so there's a lot of room for very fast improvement.

How to Do Rolling Dumbbell Lunges:

The exercise I've got for you for your adductors is one I call the Rolling Dumbbell Lunge.

To do this one, you'll need two things...a dumbbell with round plates (for rolling - doesn't matter what weight it is) and something solid to hold onto.

Now, I'll tell you up front, this one is NOT a circus act movement that requires crazy balance, even though you'll be performing this exercise on a rolling dumbbell. The goal here is not to challenge your balance, but to force the adductors and hamstrings to bring the legs back together under extreme tension.

Set the dummbell on the floor and set the balls of your foot on top of the handle. You won't be holding onto that solid object at that top...you'll be holding onto it as you roll the dumbbell forward and come to the bottom.

So do that...roll forward on the dumbbell and as you come down towards the bottom, grab onto your solid object (like a pole or machine or something).

Now, the KEY to this exercise is what happens as you come up. You'll get a nice stretch on the hamstrings, glutes and adductors at the bottom...when you come up, you're going to use your adductors and hamstrings to PULL your front leg back towards the other, which will move your body back up to the standing position.

And you'll be using the adductors of BOTH legs to do this...

As you come up, the moment you feel comfortable releasing your grip on the solid object, do so. THAT is when you'll really feel the tension ramp up as you'll be receiving no help from your arm.

Come all the way back up to the full standing position and repeat.

Then do the same thing...use your adductors and hamstrings to pull your forward leg back, which brings you back up the standing position.

And let me just tell you this...if you've never done movement-based adductor work before (even if you've done isolation stuff on that machine), you're going to feel this on the FIRST rep.

It's a closed-chain exercise, which simply-defined means that you're moving your body rather than the resistance (the opposite would be open-chain, which is what the adductor machine is where your limbs are moving the resistance).

Closed-chain exercises are MUCH more effective for working the muscles. You'll get more out of your training for the time and effort you're putting in.

Bottom line is this...whether you're male or female, if you're looking for improvements in your adductors/inner thighs, THIS exercise should be on your to-do list, even it's just something as simple as finishing each workout with a single set of it.

adductor exercises for runners Target Your Inner Thighs and Adductors With Rolling Dumbbell Lunges
54 Likes	54 Dislikes
7,875 views views	17K followers
Sports	Upload TimePublished on 4 Jun 2013

Related keywords

weight training weight loss,inner thigh exercises,adductors of the hip,adductors location,weight training near me,thigh exercises to lose fat,lunge runner,premiere elements 11,adductors machine,adductor exercises powerlifting,training significado,muscle spasm,fitness pal,training with hinako,inner thigh exercises for bad knees,inner thighs exercise,dumbbell lunges reddit,muscle up,dumbbell lunges bench,premiere elements 11 tutorial,muscle twitch,adductors and abductors,lunges estaticos,premiere elements 11 vs 2018,thigh exercises to do in bed,training point,fitness your way,fat loss foods,training force,weight training at home,adductor exercises with weights,fat loss workout,training peaks,training deporte,inner thigh exercises no equipment,premiere elements 11 download,fitness 19,inner thighs workout,inner thighs sore after running,lunge exercise,fitness quotes,inner thighs whitening,muscle cramps,exercises things in the classroom,inner thigh exercises with weights,inner thighs chafing,muscle knots,muscle milk,inner thighs fat loss,weight training guide,lunge con transferencia de peso,muscle and fitness,fitness near me,fat loss workout plan,lunge matrix,exercises on prefixes and suffixes intermediate level,adductor exercise ring,fat loss diet for men,muscle strain,thigh exercises with bands,exercises present simple tense,fat loss exercises,training wheels letra,adductor exercises reddit,fitness models,fitness evolution,adductors stretch,muscle atrophy,adductors muscle,dumbbell lunges gif,adductors canal,adductors pain,weight training for runners,thigh exercises at home,exercises อ่านว่า,inner thigh exercises pregnancy,adductor exercise at home,weight training for beginners,dumbbell lunges weight,linguee,thigh exercise for weight loss,inner thighs sore pregnancy,fitness tracker,fitness equipment,lunge traduccion,inner thigh exercises for seniors,training camp,lunge kicks,adductor exercises with cables,premiere elements 11 serial,training wheels,fitness connection,fitness sf,inner thighs lightening,adductors of the shoulder,fat loss macros,exercises using adjective,inner thighs itchy,dumbbell lunges,premiere elements 11 green screen,thigh exercises to reduce fat,weight training workouts,fat loss plateau,lunges crossfit,training center,premiere elements 11 user manual,fitness factory,muscle memory,fat loss pills,lunges con peso,thigh exercises for cellulite,adductors workout,training mask,thigh exercises for bad knees,adductors inner thigh,inner thighs hurt,training wheels lyrics,adductor exercises for knee pain,dumbbell lunges crossfit,inner thigh exercises with resistance band,adductor exercises gym,thigh exercises for toned legs blogilates,dumbbell lunge and rotation,exercises แปลว่า,fat loss vs weight loss,dumbbell lunges walking,muscle relaxers,inner thigh exercise machine,inner thigh exercises in bed,fitness singles,muscle shoals,fat loss diet,muscles of the body,inner thighs exercises,premiere elements 11 system requirements,dumbbell lunges exercise,fat loss meal plan,lunges o zancadas,exercises for oblique,fat loss breakfast,fat loss extreme,thigh exercise equipment,exercises on paragraph writing,muscle pain,muscles,weight training to lose weight,lunge test,adductors origin and insertion,inner thigh exercises gym,inner thighs itching,adductor exercise machine,adductor exercises,adductor exercise benefits,training que es,exercises on conditional sentences type 1,muscles of the leg,adductor exercise without machine,weight training for seniors,adductors function,inner thighs whitening cream,adductors squat,dumbbell lunges how many reps,fat loss surgery,weight training for women over 50,dumbbell lunge muscles,training shoes,muscle cars,training center garmin,thigh exercises with dumbbells,dumbbell lunges bodybuilding,inner thigh exercise equipment,adductors foam roll,dumbbell lunges workout,premiere elements 11 serial number,exercises for pelvic floor,exercises for rotator cuff,fitness classes near me,dumbbell lunge squats,weight training program,adductors of thigh,premiere elements 11 chroma key,weight training vs cardio,adductors of the arm,dumbbell lunges vs barbell lunges,thigh exercises bodybuilding,fat loss heart rate,weight training exercises,thigh exercises lying down,fitness 19 hours,fat loss calculator,inner thighs sore,training me,lunges en español,inner thigh exercises for men,exercises definition,dumbbell lunges reps,premiere elements 11 crop video,exercises for glute,inner thigh exercises with ball,weight training for swimmers,thigh exercises,premiere elements 11 export to mp4,inner thigh exercises with sliders,lunge jump,inner thighs sore after squats,fitness centers near me,dumbbell lunge benefits,weight training app,exercises แปล,muscles of the back,adductor exercises bodybuilding,fitness 1440,training day,exercises present simple,muscle cars for sale,weight training for women,inner thighs rash,training shed,thigh exercises for losing fat,thigh exercises with resistance bands,lunge lateral,inner thigh exercises for women,inner thighs training,adductor exercises pdf,weight training schedule,inner thighs itch,premiere elements 11 manual,exercises and technical solution in calculus,training gym,adductor exercises for seniors,exercises for sciatica,fat loss forever,adductor exercises with dumbbells,adductor exercises athlean x,thigh exercises for pregnancy,adductor exercises with bands,fitness center,fat loss forever pdf,dumbbell lunge variations,fat loss tips,exercises for lower back,premiere elements 11 keygen,fitness watch,exercises for back best,inner thigh exercise with band,weight training equipment,weight training routines,adductor exercise cable machine,fat loss monitor,dumbbell lunges proper form,adductors sore,lunged,lungern suiza,inner thigh exercises sitting down,thigh exercises in bed,exercises for lower back pain,lunges,weight training shoes,fitness blender,thigh exercises for toned legs,inner thighs meaning,inner thigh exercises standing up,adductors definition,muscle maker grill,adductors insertion,dumbbell lunges glutes,lunge pokemon,lunges ejercicio,inner thigh exercise for guys,thigh exercise machine,training traduccion,inner thigh exercises youtube,inner thighs burning,