• Luke Nelson

Runners, what's your number? Hip adductor strength

We've previously posted on the often-underappreciated function the hip adductors serve during running here. They assist a number of other muscles including the hamstrings, hip flexors, calves & core muscles. So how strong do they need to be?

Here are a couple of tests to assess hip adduction strength:


1. Copenhagen bridge hold

🔎How to perform: In the side plank position, have your top leg resting on top of a table/chair 30-40cm from the ground, with your bottom leg underneath so all your weight is on the top leg.

🎯Normal result: 40+ seconds, less than 10% difference side to side


2. Hip adduction with hand-held dyno

🔎How to perform: Using a hand-held dynamometer, have the runner on the side, & have them push up as hard as they can with the underside leg.

🎯Normal result: Males= 31% body weight, Females= 22% body weight


In a future post, we will discuss how to strengthen them!


👋Runners, let us know how you went & save this post for future reference!



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📚References

Brumitt, J. (2015). "The Bunkie Test: Descriptive Data for a Novel Test of Core Muscular Endurance." Rehabilitation Research and Practice 2015: 780127

Kemp, J. L., et al. (2013). "Greater understanding of normal hip physical function may guide clinicians in providing targeted rehabilitation programmes." J Sci Med Sport 16(4): 292-296.

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