Hess Fitness & Athletic Performance

💥 One Exercise You’re Probably Not Doing — But Absolutely Should Be

If you struggle with knee or hip pain, especially arthritis, there’s one overlooked muscle group that can make a huge difference: your adductors (inner thigh muscles). They cross both the hip and knee joint, and when they’re weak, your whole lower extremity can lose balance and stability.

That’s why today I’m sharing the Adductor Groin Slider Against Band — an advanced but extremely effective exercise to build:
✔️ Stability
✔️ Adductors & abductors
✔️ Glutes
✔️ Core strength

These muscle groups all work together to support your hips and knees.

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🔍 Why This Exercise Matters

Most people train quads and glutes, but forget the adductors. When these muscles are weak, it affects alignment, gait, and load distribution — which can worsen knee or hip discomfort.

Strengthening the adductors helps restore balance in your lower body and reduces unnecessary joint stress.

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⚠️ Before You Try It

This is an advanced movement. If you’re new to strengthening or have limited mobility, start with basic hip exercises first and progress slowly.

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🏋️‍♂️ How to Perform the Adductor Groin Slider Against Band
1. Place a light resistance band around one ankle — this is the moving leg.
2. Stand on a surface that allows sliding:
• Carpet/grass → sliding board
• Hardwood/tile → socks or a towel
3. Keep your stationary leg slightly bent.
4. Slide your moving leg outward with control, resisting the band.
5. Then slowly return to the starting position, keeping tension throughout.
6. You’ll feel both legs — and your core — doing the work.

Recommended:
• 10 reps per side
• 2 sets
• 2× per week

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🙏 Special Thanks

I’d like to thank Jere Hess for providing this exercise and the video featured here. Jere has been my personal trainer for the last three years, and his programming has been instrumental in my strength and mobility work.
You can follow him on Instagram at and reach out if you’re looking for premier, personalized training and consultation.

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🎥 Cameo

Featuring Juan, premier surgical tech at Penn State LMC.

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