RepSenseiAdductors exercises at home
Squeeze a pillow or football between your knees during glute bridges, or do side-lying leg raises with the bottom leg. Lateral lunges and Copenhagen planks off a sofa need no equipment at all.
A simple home routine
Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.
| Exercise | Sets | Reps |
|---|---|---|
| Band Hip Adductions | 3 | 10-15 |
| Carioca Quick Step | 3 | 10-15 |
| Lateral Bound | 3 | 10-15 |
| Side Leg Raises | 3 | 10-15 |
Adductors exercises for home
- Band Hip AdductionsBands · Beginner
- Carioca Quick StepNo equipment · Beginner · also works abs, obliques, glutes
- Lateral BoundNo equipment · Beginner · also works glutes, calves, hamstrings
- Side Leg RaisesNo equipment · Beginner
- Side Lying Groin StretchNo equipment · Beginner · also works hamstrings
- AdductorFoam roll · Intermediate
- Adductor/GroinNo equipment · Intermediate
- Groin and Back StretchNo equipment · Intermediate
- GroinersNo equipment · Intermediate
- Lying Bent Leg GroinOther · Expert
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.
See all adductors exercises, or try the home workout plan with no equipment.
Work out at home with your phone as your coach
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