Long adductor muscle (M. adductor longus)


Latin: Adductor longus muscle
English: adductor longus muscle

Adductors: Comb muscle (M. pectineus), Adductor short muscle (M. adductor brevis), Adductor greater muscle (M. adductor magnus), Lean hamstrings (M. gracilis)
Abductors: thigh ligament tensioners (M. tensor fasciae latae)glutes, small and medium muscles (Mm. Glutei minimus et medius)


The long adductor muscle belongs to the adductor group of the thigh. Adduction is the Latin word for leading up. In the thigh, this means that the adductor group, for example, bring the splayed leg back up to the body. But the adductors are also involved in many movements in everyday life, such as walking.
The long adductor muscle lies on the inner side of the thigh and extends from the pubic bone at the central front edge of the pelvis to the middle third of the thigh bone (Linea aspera, femur).


Approach: "Roughening" of the femur (Linea aspera). This is located on the back and in the middle third of the thigh bone.

Origin: Pubic bone (Pubic bone).

Innervation: Obturator nerve (L3-L4)


The long adductor muscle pulls from in its course top center (Pubic bone) obliquely Outside and below (Thigh bone roughening). Therefore, its main function is to pull the thigh towards the center of the body (Adduction). But it can also have a supportive effect when lifting the thigh due to its course from the pelvis to the thigh (Flexion in the hip joint). Furthermore, because the muscle attaches to the back of the thighbone, it is attached to the External rotation of the leg involved. Imagine the following: You grip the back of your right upper arm with your left hand and pull. This will turn the right arm outwards. An analogous biomechanical process is based on the external rotation of the leg by the long adductor muscle.

common illnesses

Overloading can lead to typical muscle injuries like strain, Torn hamstring or more complete Muscle tear come. (Tendon) irritations can also occur.
Footballers in particular often complain about a "Adductor strain"This can affect the long adductor muscle, among other things. Footballers suffer this injury especially when passing or shooting with the inner instep, because the adductors are particularly stressed during this movement due to the outward-facing position of the leg.

Strengthening and stretching

There are two ways to stretch the inner thigh and thus the long adductor muscle. The athlete is about in double shoulder width (Straddle step) and the tips of your feet point forward. The body weight is now shifted to one side so that the leg on the side to be stretched is almost fully stretched, while the other leg is bent in the knee joint. The upper body should be kept as straight as possible.
The second variant takes place while sitting. The soles of both feet touch while the knee joints are pushed towards the floor.

The long adductor muscle can be strengthened in the fitness studio using equipment provided for this purpose ("adductor machine"). Here the leg is guided inwards against a counterweight or resistance.
Please also read our article on this Leg muscle training.