Adductors exercises

The adductors are a group of muscles on the inside of the thigh, running from the pelvis down the thigh bone. The largest is adductor magnus, which also helps extend the hip.

Training tips

• Use a controlled tempo and moderate reps, around 10 to 15, especially when starting. Groin strains often come from sudden, fast stretches under load.
• Copenhagen planks are an effective progression; start with the short-lever version, knee on the bench, before trying the full version.
• Do not rely on the seated adductor machine alone. Wide-stance squats and lateral lunges train them through a fuller range.

Form guides

• Sumo Deadlift form

Adductors exercises you can do at home (10).

All adductors exercises

• Band Hip AdductionsBands · Beginner
• Carioca Quick StepNo equipment · Beginner · also works abs, obliques, glutes
• Lateral BoundNo equipment · Beginner · also works glutes, calves, hamstrings
• Lateral Box JumpOther · Beginner · also works glutes, calves, hamstrings
• Lateral Cone HopsOther · Beginner · also works glutes, calves, hamstrings
• Side Leg RaisesNo equipment · Beginner
• Side Lying Groin StretchNo equipment · Beginner · also works hamstrings
• Thigh AdductorMachine · Beginner · also works glutes, hamstrings
• AdductorFoam roll · Intermediate
• Adductor/GroinNo equipment · Intermediate
• Groin and Back StretchNo equipment · Intermediate
• GroinersNo equipment · Intermediate
• Lying Bent Leg GroinOther · Expert