Adductors Exercises
13 adductors exercises with photo demos and step-by-step instructions.
The adductor group is one of the largest muscle masses in the lower body and one of the most neglected. Beyond pulling the leg toward the midline, the adductor magnus is a powerful hip extensor — it contributes to your squat and deadlift as much as the glutes do at deep hip flexion. Train it two ways: through wide-stance loaded work (sumo deadlift, sumo squat, wide-stance leg press) and through direct adduction (cable adduction, machine, Copenhagen plank). The Copenhagen plank in particular is the best-supported exercise for groin injury prevention in field sports. Progress it slowly — the adductors sit in a long lever position and get sore easily.
How often should you train adductors?
Two sessions per week, 4–8 total sets, is plenty. Start with short-lever Copenhagen holds and add range before adding load.
Common adductors training mistakes
- Jumping straight into a full-length Copenhagen plank. Start with the knee supported, build to 3 sets of 20–30 seconds per side, then extend the lever.
- Bouncing out of the bottom of a sumo squat — the adductors are at their longest there and that is exactly where control matters most.
- Ignoring them entirely and then wondering why deep squats feel unstable or the groin tightens up during sprints.
Frequently asked questions about adductors training
What is the best inner-thigh exercise?
For strength and injury protection, the Copenhagen plank. For size and load progression, wide-stance work such as the sumo deadlift or sumo squat, plus cable or machine adduction.
Do adductors help my squat?
Yes. The adductor magnus is a major hip extensor at deep angles, so stronger adductors usually mean a stronger, more stable bottom position.
Can I train adductors with a groin strain?
Only with medical clearance. Once cleared, isometric holds in a pain-free range are usually the first step, progressing to short-lever Copenhagen planks.
Is the adductor machine safe?
It is, provided you control the eccentric and don't slam the pads together. It is a useful way to load the muscle without stressing the spine.
How sore should I expect to be?
Very, the first couple of weeks — this group is rarely trained directly. Start with two sets and add volume gradually.
All Adductors Exercises
- Adductor
- Adductor/Groin
- Band Hip Adductions
- Carioca Quick Step
- Groin and Back Stretch
- Groiners
- Lateral Bound
- Lateral Box Jump
- Lateral Cone Hops
- Lying Bent Leg Groin
- Side Leg Raises
- Side Lying Groin Stretch
- Thigh Adductor
Related legs exercises
Quadriceps exercises · Hamstrings exercises · Glutes exercises · Calves exercises · Abductors exercises