FOCUSED STRENGTH WORKOUT: SUMO (PLIE) SQUAT FOR INNER THIGH MUSCLES

Beauty in Western Maryland. Taken by PKSenagore June 6, 2019. All rights reserved.

THE ADDUCTORS ARE INNER THIGH MUSCLES that allow movements which bring the legs together, toward the median or midline, and assist with stabilizing the knee.  The muscle group includes the adductor longus, adductor brevis, and adductor magnus.  Some anatomy sources include the gracilis and pectineus muscles in this group. Many commonly performed leg muscle exercises do not target the adductors, and these muscles can be neglected in workout regimens.
 
Moves that strengthen the opposing muscle group, the hip abductors, which allow leg movement away from the midline, are components of compound exercises often recommended to runners.  Over the years many such exercises (clam shells, lateral leg raises, and lateral ankle resistance band walking, for example) have been prescribed for me  to remedy knee pain by stabilizing this joint. However, to avoid strength differences that will adversely affect balance and knee stability, equally strong abductors and adductors are needed.
 
Lauren Mazzo, writing for shape.com and Kevin Rail writing for livestrong.com provide descriptions and demonstrations of the sumo squat, sometimes called the plie squat, exercise, which works the adductors of the inner thigh area. Healthline.com discusses the benefits and effectiveness of hip abductor exercises in an article written by Natasha Freutel and reviewed by Gregory Minnis, DPT.  The piece includes a link to exercises.
 
The plie squat is one move included in the Earned Runs Summer Challenge VI Obstacle Course Adapted Training Plan which substitutes some exercises in a plan designed by Pete Williams. It’s easily performed outdoors at stopping points in a park or on a path, and can incorporate dumbbell weights to increase intensity. The blog post and Adapted Plan can also be found on the RESOURCES page.
 
RUN & MOVE HAPPY!
 
https://www.shape.com/fitness/tips/sumo-squats-best-squat-exercise-inner-thighs
 
https://www.livestrong.com/article/437557-sumo-squat-vs-regular-squat/
 
https://www.healthline.com/health/fitness-exercise/hip-abduction#hip-abduction-anatomy

https://www.healthline.com/health/fitness-exercise/hip-abduction#takeaway
 
https://www.thehealthsciencejournal.com/sumo-squat-vs-regular-squat/
 
https://www.britannica.com/science/adductor-muscle
 
https://www.innerbody.com/image/musc08.html
 
https://www.menshealth.com/fitness/a19545543/dumbbell-sumo-squat-workout/