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10 Adductor Exercises to Add to Your Workout to Strengthen Your Inner Thighs

And that’s a shame: Because whether you see them or not, strong inner thighs really do a lot to support and stabilize your body, allowing you to safely perform a host of movements in life, sports, and the gym.“Their main function is to stabilize your pelvis,” according to Dr. Betiku. They also help steady your […]

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10 Adductor Exercises to Add to Your Workout to Strengthen Your Inner Thighs

And that’s a shame: Because whether you see them or not, strong inner thighs really do a lot to support and stabilize your body, allowing you to safely perform a host of movements in life, sports, and the gym.“Their main function is to stabilize your pelvis,” according to Dr. Betiku. They also help steady your knees, he adds. Because of this, they play a big role in your balance, whether you’re walking, running, climbing stairs, or playing sports. This is especially true if you’re moving on an unstable surface, like a hiking trail or grassy field, Dr. Betiku says.Like we mentioned, your adductors play a big role in stabilizing your pelvis. So if your inner thighs aren’t strong enough to do that job, then other muscles—like your hip flexors, hamstrings, and quads, for instance—will step in and take on some of that load, Dr. Betiku. This can put a lot of stress on those helpers, and ultimately up your chances of injury there.

What do your adductors do anyway?

With that in mind, we tapped fitness pros for a roundup of excellent adductor exercises that’ll have your inner thighs quaking—many of which you can easily do at home with just your bodyweight. We also got the intel on what role this muscle group plays in your body, the importance of bolstering it with strength exercises, and the best ways to work adductor exercises into your routine. Here’s what you (and your neglected inner thighs) need to know.Your inner thighs, formally known as your adductors, are a group of five muscles that sit on the inside of your upper leg between your pelvis and knee. Any time you bring your leg closer to the center of your body (like stepping your feet together), your adductors are firing.Weak adductors can also contribute to hip instability, which could lead to hip impingements and ultimately labral tears within the hip socket, Pieroni says. Hip instability caused by weak adductors can impact your running (and walking) gait, making it less optimal and upping chances of injury, and also create difficulty engaging your glutes, Pieroni says.Beyond that, the inner thighs help you perform daily tasks like sitting down in a chair and getting out of the car, Dr. Betiku says. And they also assist with tasks like lifting a heavy box or picking up your kids, Rachel Pieroni, CPT, Master Trainer for Pure Barre in New Jersey, tells SELF. That’s because to perform those actions correctly and safely, you’ll want to take a wide stance, which is one surefire way to light up the adductors. (More on that in a moment.)

Why are adductor exercises so important?

For many folks, adductor exercises are a neglected part of strength training. Unlike other lower-body players—like the glutes, quads, and calves—the inner thighs are typically not top of mind for a lot of exercisers, in part because they’re usually out of view, Femi Betiku, PT, DPT, CSCS, a physical therapist and Pilates instructor in Westchester, New York, tells SELF.The adductors are also key for athletes like soccer, football, and basketball players, Dr. Betiku says—really anyone whose sport requires them to perform explosive movements and quickly change directions, he explains.

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Wilson Falls In First Round At Fullerton – The562.org

The562’s baseball coverage in 2025 is sponsored by the Millikan, Long Beach Poly, and Lakewood baseball boosters.The562’s coverage of Long Beach Wilson Athletics is sponsored by Joel Bitonio, Class of 2009. It seemed like everything was working against Wilson in the first round of the CIF Southern Section Division 3 playoffs on Thursday. Despite winning a […]

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The562’s baseball coverage in 2025 is sponsored by the Millikan, Long Beach Poly, and Lakewood baseball boosters.
The562’s coverage of Long Beach Wilson Athletics is sponsored by Joel Bitonio, Class of 2009.

It seemed like everything was working against Wilson in the first round of the CIF Southern Section Division 3 playoffs on Thursday.

Despite winning a share of the Moore League title for the first time since 2017, the Bruins had to go on the road for their postseason opener, their bus was late causing a delay in the start time, and waiting for them was the Empire League champs Fullerton. Or as Wilson coach Andy Hall put it, “We ran into a buzz saw and it’s tough to overcome that in the playoffs.”

Fullerton jumped out to a four-run lead after the first inning and never looked back on its way to a 8-2 win over Wilson.

“It’s a bittersweet way to end the season, but there’s a lot of good things that we can take away from this season and today,” Hall said. “They were just good kids and they pulled for each other and stuck together. It’s really hard to put into words right now. “

Wilson senior Ben Howard got the start and recovered quickly after the first inning. He pitched into the sixth inning while giving up 12 hits and a walk.

Howard was the best pitcher in the Moore League and said after the game that he will remember the entire journey with Wilson baseball.

“I remember that first practice (as a freshman team) at Whaley Park and just growing up (with the fellow seniors),” Howard said. “These four years of high school have been very meaningful. They’ve taught me a lot and they’ve been there for me every step of the way.. Even though we lost, we are Moore League champions.”

Senior first baseman Rudy Carlos has been the catalyst for the offense this season and got Wilson on the board in the fourth inning. He led off with a single and would score on Howard’s RBI single.

“He’s a warrior,” Hall said of Carlos. “He carried this team as the Moore League Co-MVP. One of the things that I really like about Rudy in addition to his offense, is how much better he got defensively over the course of the last two years. He was really good with the glove, especially down the stretch this year. We’re going to miss him. He’s meant a lot to this program in three years on Varsity.”

The Bruins had the bases loaded with one out in the top of the fourth, but Fullerton pitcher Declan Fitzgerald got two strikeouts to escape the jam. The junior pitched six innings while scattering six hits and four walks. He struck out eight.

Fullerton quickly padded its lead in the bottom of the fourth inning to make it 6-1 and Wilson wouldn’t score again until the seventh inning when Adrian Marquez hit a solo home run in his last high school at bat.

It was an emotional postgame talk from the Wilson coaches after the loss, and Carlos was the last one to leave the field.

“I’ll always remember the fun times we had joking around while playing as hard as we can,” Carlos said. “I’m going to miss these guys. These are my boys. We’ve been together for four years and it felt like my whole life. It’s been a great time with them.”



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Govs Conclude Successful Opening Day of ASUN Championships

Story Links JACKSONVILLE – Austin Peay State University’s track and field team concluded its opening day of the 2025 Atlantic Sun Conference Outdoor Track and Field Championships with multiple Governors posting personal bests, Thursday, at Hodges Stadium. The Govs began the day’s events in the field in the hammer throw with […]

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JACKSONVILLE – Austin Peay State University’s track and field team concluded its opening day of the 2025 Atlantic Sun Conference Outdoor Track and Field Championships with multiple Governors posting personal bests, Thursday, at Hodges Stadium.

The Govs began the day’s events in the field in the hammer throw with both Emma Tucker and Marcia Dejesus setting personal bests at 44.21 and 40.58 meters, respectively. Both of their marks surpassed their previous record by over two meters.

Later in the evening, Ja’Kyah Montgomery set a personal best in the high jump with a 1.54-meter leap.

Off to the track, Busiwa Asinga qualified for Saturday’s finals in the 400-meter hurdles, while Shaniya Davis set a personal-best in the event with a time of 1:06.85.

Concluding the day’s events in the 200-meter dash preliminaries, Taylin Segree and and Asinga both qualified for the finals after posting personal bests with a 24.21 and 24.40-second marks. Seven Pettus also tallied a PR in the event with a time of 25.12.

The Governors are back in action tomorrow afternoon with Tucker, Dejesus and Chloe Peterson competing the discus toss.

For news and updates throughout the Governors’ postseason stay, follow the Austin Peay track and field team on X or Instagram (@GovsXCTF) or check back at LetsGoPeay.com for the latest news and stories.



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Boys Volleyball Falls in First Round of CCS

The boys volleyball team lost to the Carlmont Scots in four sets: 23-25, 26-28, 25-22, and 20-25 in the first round of CCS to conclude their season on Tuesday night. The Bears came out strong in the first set with powerful kills by junior outside hitter Ben Warner and senior setter Peter Chriss to put […]

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The boys volleyball team lost to the Carlmont Scots in four sets: 23-25, 26-28, 25-22, and 20-25 in the first round of CCS to conclude their season on Tuesday night.

The Bears came out strong in the first set with powerful kills by junior outside hitter Ben Warner and senior setter Peter Chriss to put the Bears up 5-1. Utilizing their momentum, the Bears managed to maintain a lead for most of the set.

Despite this, the Scots were able to chip away from the Bears’ early lead by getting a couple of kills of their own. After facing offensive difficulty due to the Scots’ towering block, the Bears found themselves down 20-16 and in need of a timeout to slow the game down.

Unable to recuperate, M-A went on to lose the set with a tight score of 25-23.

Joe Pagee / M-A Chronicle Senior outside Dominic Auer and Warner get ready.

Heading into the second set, the Scots continued to control the game, building a sizable lead of 15-9, thanks to a handful of strong kills and blocks. The Bears kept getting called for sloppy errors, giving the Scots free points, and adding to M-A’s frustration.

“We started really bad. And it’s hard to come back from that,” Senior middle blocker Luis Licea said.

Desperate to find their way back into the game, senior opposite Jonny Kerr, Warner, and Chriss took matters into their own hands by hitting multiple kills, forcing the Scots to call their first timeout to regather. 

The Bears were able to take the lead due to a diving save by freshman libero Nick Sandoval to Chriss, who then shot a set over to Kerr, and finished the play by smashing the ball past the Scots’ defense, with a 17-14 lead.

M-A continued to add more to their lead. Chriss’ soft touch over the leaping Scots defenders had the Bears up 26-25, needing only one more point to even the set score. But, Carlmont stayed resilient and tied the score with a lethal kill, followed by a block that gave them the lead. The Scots put an end to the set with a kill directly between the Bears’ defense, winning 28-26.

Joe Pagee / M-A Chronicle Bears lineup for pregame announcement.

Nevertheless, M-A refused to give up. Managing to build an early lead again, 12-8, they had all the momentum. Warner and Kerr continued to dominate, tipping the ball over the defenders, finding holes in the defense, and blocking. 

The Bears were able to win the third set 25-22, after an attack error by Carlmont, boosting the Bears confidence heading into the next set.

Beginning the fourth set, the Scots had the early lead, 9-5, trying to bounce back from the last set. However, multiple Carlmont service and attack errors helped the Bears stay in the game. 

After the Bears tied up the game, Carlmont made a circus-style play to quickly take back the lead. Because of this, the Bears momentum was killed, and the Scots were playing at their best and took off with the game.

M-A was forced to call a timeout when they were down 23-18. The Scots tried to end the game, but the Bears wouldn’t go down without a fight. Chriss and Warner both got a kill, but it was too late, falling 24-20. On the next play, the Scots cracked the ball toward the middle of the court, giving the Scots the win, 25-20.

“The worst part is realizing, tomorrow, I’m not going to be at practice,” Sandoval said.

“I’ve built a close connection with this team. It’s hard to go down like this,” Kerr said.

This game concludes the season for the Bears.



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Govs Conclude Successful Opening Day of ASUN Championships

Story Links JACKSONVILLE – Austin Peay State University’s track and field team concluded its opening day of the 2025 Atlantic Sun Conference Outdoor Track and Field Championships with multiple Governors posting personal bests, Thursday, at Hodges Stadium. The Govs began the day’s events in the field in the hammer throw with […]

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JACKSONVILLE – Austin Peay State University’s track and field team concluded its opening day of the 2025 Atlantic Sun Conference Outdoor Track and Field Championships with multiple Governors posting personal bests, Thursday, at Hodges Stadium.

The Govs began the day’s events in the field in the hammer throw with both Emma Tucker and Marcia Dejesus setting personal bests at 44.21 and 40.58 meters, respectively. Both of their marks surpassed their previous record by over two meters.

Later in the evening, Ja’Kyah Montgomery set a personal best in the high jump with a 1.54-meter leap.

Off to the track, Busiwa Asinga qualified for Saturday’s finals in the 400-meter hurdles, while Shaniya Davis set a personal-best in the event with a time of 1:06.85.

Concluding the day’s events in the 200-meter dash preliminaries, Taylin Segree and and Asinga both qualified for the finals after posting personal bests with a 24.21 and 24.40-second marks. Seven Pettus also tallied a PR in the event with a time of 25.12.

The Governors are back in action tomorrow afternoon with Tucker, Dejesus and Chloe Peterson competing the discus toss.

For news and updates throughout the Governors’ postseason stay, follow the Austin Peay track and field team on X or Instagram (@GovsXCTF) or check back at LetsGoPeay.com for the latest news and stories.



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EWC to host youth volleyball camp

For the Telegram TORRINGTON – Eastern Wyoming College (EWC) is excited to announce its upcoming youth volleyball camp for students entering grades six through nine. The three-day camp will run from Monday through Wednesday, July 28–30, from 8 a.m. to 12 p.m. each day at the EWC gymnasium. Led by EWC head volleyball coach George […]

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For the Telegram

TORRINGTON – Eastern Wyoming College (EWC) is excited to announce its upcoming youth volleyball camp for students entering grades six through nine. The three-day camp will run from Monday through Wednesday, July 28–30, from 8 a.m. to 12 p.m. each day at the EWC gymnasium.

Led by EWC head volleyball coach George Hamilton and the Lady Lancer volleyball team, the camp is designed for both beginner and experienced players. Attendees will receive instruction on fundamental and advanced skills including ball handling, spiking, blocking and team play. The cost of the camp is $75 per participant.

“This camp is a great opportunity for young athletes to build confidence, sharpen their skills and learn from college-level players,” coach Hamilton said. “We’re passionate about growing the sport and creating a fun, positive environment that prepares players for their next season.”

Participants are encouraged to register early, as space is limited. 

For more information or to register, contact EWC Community Education Director Donna White at 307-532-8213 or email dwhite@ewc.wy.edu.





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Track and Field Wraps CAA Championships With Handful of Medals and Program Records

Story Links GREENSBORO, N.C.— The William & Mary track and field program wrapped up the CAA Championships on Thursday in a day that featured a handful of podium finishes as well as program records.   The Tribe men earned a third-place finish over the two days while the women earned a tie […]

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GREENSBORO, N.C.— The William & Mary track and field program wrapped up the CAA Championships on Thursday in a day that featured a handful of podium finishes as well as program records.
 
The Tribe men earned a third-place finish over the two days while the women earned a tie for fourth.
 
Brian Walsh battled his way to the top spot on the podium and the CAA title in the decathlon. Walsh earned 7,076 points over the two days in the 10 events to earn the gold. The total is best CAA Championship Meet performance ever in the decathlon and makes him the second best performer in the event in program history.
 
Emily Ervin not only earned a silver medal in the 400m on Thursday afternoon but put herself in the W&M history books in the process. Ervin crossed the line with a time of 54.07 making her the new program record holder for the Tribe in the event.
 
Armon Wright had a great day for W&M in the triple jump with an effort of 15.51m (50-10.75) to grab second place and silver in the event. The mark was not wind-legal, but Wright’s second-best effort of the day, 15.40m (50-6.25), is the second-best performance in school history and the best since 1990 for the Tribe.
 
The Tribe found early success on Thursday morning in the pole vault with Elizabeth Strobach and Olesya Sitkowski earning silver and bronze respectively in the event. Strobach cleared 3.90m on her first try, while Sitkowski posted the same mark on her third attempt to put herself on the podium.
 

W&M earned medals in both the men’s and women’s 1500m thanks to Caleb Wilcox and Kyra Holland.
 
Wilcox earned the silver and runner-up honors with a time of 3:51.42 on Thursday afternoon. Holland posted a personal-best time of 4:23.96 to earn the bronze and finish just a half second out of first place.
 
The women’s 4x400m relay team of Avery Glidden, Kianne Benjamin, Emily Ervin and Aurora Schwaner earned the final medal of the day for the Tribe. The quartet got the better of Elon in a photo finish for the bronze, posting a time of 3:44.61.
 
The men’s 4x400m relay team of Jacob Robinson, David Seekford, Charlie Bestic and Austin Rice broke their own program record with a time of 3:09.63 for a fourth-place finish. The quartet now holds the three fastest times in school history.
 
Hayes Trapp narrowly missed out on the podium grabbing fourth out of 15 competitors in the 5,000m. The sophomore crossed the line with a time of 14:56.82.
 
The Tribe will wait and see what athletes qualified for the NCAA Championships East Region Preliminaries in Jacksonville, Fla. The qualifying field will be announced on May 22 with the prelims taking place on May 28-31.

 



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