A Simple Guide for Lower Back Relief, Better Movement, and Stronger Hips
If you’ve been dealing with tight hips, lower back soreness when squatting or lifting, or discomfort around your sacroiliac joints, your adductors might be part of the problem—and the solution.
This guide will walk you through why your adductors matter, how to train them properly, and how to track your progress through each phase—from basic mobility to functional strength.
Why Bother Training Your Adductors?
From an evolutionary perspective, our hips were designed to move freely. In many traditional cultures, people regularly sat in deep squats or in lotus positions on the ground—movements that require mobile and strong adductors.
Modern life has taken us away from that. Chairs and desks have replaced the floor, and as a result, our hips often get tight and underused, especially through the inner thigh (adductor) region.
Strong, mobile adductors are essential for:
- Supporting healthy squatting and lifting mechanics
- Stabilising the pelvis during walking, running, and bending
- Preventing overcompensation in the lower back
When Do You Need This?
This adductor rehab plan is especially helpful if you experience:
- Soreness in the lower back when squatting or lifting
- Sacroiliac joint pain or instability
- General stiffness when trying to open the hips sideways
The Step-by-Step Rehab Progression
We’ll work through five progressive stages:
- Mobility – Free up the tissue and improve your range
- Static Strength – Build stability for crucial hip and back support
- Eccentric Strength – Control the lengthening phase
- Concentric Strength – Build power through the full range
- Functional Strength – Apply it in real-life movement
Each stage has a specific goal and simple training targets to help you know when you’re ready to move forward.
Mobility Phase
Goal: Reach at least 50% of a normal adduction range (about 45–55°)
Training Dose: 10–60 seconds x 3 sessions per day.
Static Strength Phase
Goal: Hold positions for 45–90 seconds without pain.
Training Dose: 30–90 seconds x 2 rounds per day.
Only progress once you can hold for 45 seconds with no symptoms.
Eccentric Strength Phase
Goal: Move through 40° range pain-free with good control.
Training Dose: 8–16 reps x 2 rounds, once per day.
Concentric Strength Phase
Goal: Strong through 40°+ range, matched to your lifestyle (lifting, sport, etc.)
Training Dose: 10–20 reps x 3 rounds, every second day.
Functional Strength Phase
Goal: Apply your adductor strength to real-world movement (lifting, squatting, twisting, sport)
Training Dose: 5–20 reps x 4 rounds, 1–2 times per week
When and How to Add Load
Once you’ve built a solid foundation, increase your resistance or load by 5–10% per week. Take it slow and steady—quality of movement always comes first.
Final Tips
- Be consistent—these changes take time.
- If anything feels sharp or painful, pull back and stick with an earlier phase a little longer.