Adductors Exercises and Training Guide

Explore adductor exercises with practical guidance for machines, cables, range of motion, and controlled inner-thigh training.

The adductors are the muscles on the inner thigh that draw the leg toward the body’s midline. In fitness, they can be trained with an adductor machine, cable work, and controlled leg exercises.

What are the adductors?

The adductors contribute to bringing the leg inward and help control the hip and pelvis during a range of movements. Training options include machine exercises, standing cable variations, side-to-side drills, and compound lower-body movements. Each exercise places different demands on posture, resistance, and range of motion.

How to train the adductors

Set the adductor machine so you can sit comfortably with your back supported. Bring the pads together smoothly without bouncing, then return the weight under control. For cable and bodyweight variations, keep the torso steady and choose a range of motion you can manage. Start with a light load and stop if you feel sharp pain.

90/90 Stretch

The 90/90 Stretch is an effective exercise for improving hip flexibility. This stretch helps reduce stiffness and may increase mobility in your lower body. Execution Sit on the floor and place your right leg in front of you and your left leg behind you, both bent at a 90-degree angle. Make

Adductor Dynamic Stretch

The Adductor Dynamic Stretch is a flexibility exercise that focuses on improving range of motion and strengthening the muscles in your inner thigh. This exercise helps prevent injuries and improves your performance in both daily activities and sports. Execution Begin in a standing position with

Adductor Machine

‘Adductie’ van de benen betekent dat deze van naar buiten gerichte positie naar binnen worden gebracht. Zoals wanneer je een ballon tussen je dijen...

Adductor Stretch

The Adductor Stretch is an essential exercise that targets stretching the inner thighs. This stretch helps improve flexibility and mobility in your hips, which is crucial for a wide range of activities, from running to weightlifting. Execution Begin in a standing position with your feet wider th

Alternate Heel Touches

The Alternate Heel Touches exercise is a fantastic way to strengthen your core and target your obliques (the side abdominal muscles). This exercise is unique because it not only engages your abdominal muscles, but also improves your coordination and flexibility. Execution Lie on your back on the

Alternating Dumbbell Side Lunge

The Alternating Dumbbell Side Lunge is a dynamic exercise that focuses on improving your strength, balance, and flexibility. The lateral movement trains various muscle groups that are used less intensively during traditional lunges. Execution Start standing with your feet hip-width apart, holdin

Alternating Pistol Squat

The Alternating Pistol Squat is an advanced bodyweight exercise that focuses on improving your balance, flexibility, and lower-body strength. This exercise is unique because it trains one leg at a time, which helps identify and correct imbalances between the legs. Execution Begin in a standing p

Arm Swing Side to Side

The Arm Swing Side to Side is a dynamic exercise that focuses on improving flexibility and increasing blood circulation in your upper body. This exercise is ideal as a warm-up or to finish your training session, as it helps loosen your shoulders and arms. Execution Stand upright with your feet s

Barbell Front Chest Bench Squat

The Barbell Front Chest Bench Squat is a dynamic exercise that can significantly improve the strength and stability of your upper body. By combining a squat with a front press, you work not only your legs but also your chest, shoulders, and core intensively. Execution Begin by placing the barbel

Barbell Jefferson Split Squat

The Barbell Jefferson Split Squat is a dynamic exercise that develops strength and stability in your lower body. This unique variation of the traditional squat allows you to train each side of your body separately, leading to improved balance and muscle symmetry. Execution Place a barbell on the

Barbell Jefferson Squat

The Barbell Jefferson Squat is a unique compound exercise that requires a combination of strength, balance, and coordination. This exercise offers an excellent way to train your lower body from different angles, challenging your muscles in a new way. Execution Place a barbell on the floor and st

Barbell KAS Glute Bridge

The Barbell KAS Glute Bridge is a powerful exercise focused on strengthening your glutes, with a unique twist that provides extra activation of your core muscles. This variation of the traditional glute bridge adds resistance by using a barbell, effectively training not only your glutes but also you

Barbell Lateral Lunges

If you're looking for an exercise that improves both your strength and balance, Barbell Lateral Lunges are an excellent choice. This exercise focuses on lateral movement, something that is overlooked in many training routines, and offers unique benefits for your lower body. Execution Begin by pl

Barbell Side Lunge

In side lunges, also called lateral lunges, you step sideways into a lunge instead of forward or backward. This sideways push requires more effort from the muscles that move the legs inward (adductors) and the muscles that move them outward (abductors). The smaller muscles in the glutes are primaril

Barbell Step-Up onto Bench

If you are looking for an effective way to train your lower body, the Barbell Step-Up onto Bench is an excellent choice. This exercise combines strength, balance, and coordination, making it a unique addition to your fitness routine. Instructions Begin by placing a bench or platform in front of

Barbell Sumo Romanian Deadlift

The Barbell Sumo Romanian Deadlift is a powerful exercise that focuses on strengthening your lower body and improving your posture. By combining the sumo stance with the Romanian deadlift technique, this exercise offers unique benefits for both your strength and flexibility. Execution Begin with

Bent-Arm Squat

The Bent-Arm Squat is a dynamic exercise that combines strength and flexibility. This exercise is unique because it challenges not only your lower body but also improves your upper-body and core stability. Execution Begin in a standing position with your feet shoulder-width apart. Keep your ar

Bodyweight Curtsy Lunge

The Bodyweight Curtsy Lunge is a dynamic exercise that focuses on strengthening and toning your lower body, with special emphasis on the glutes and inner thighs. This exercise adds a unique twist to the traditional lunge by using a diagonal movement, providing a challenging variation that improves y

Bodyweight Kneeling to Hand Tap

The Bodyweight Kneeling to Hand Tap is a dynamic exercise that helps improve core stability, coordination, and balance. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for home workouts or as part of a warm-up routine. Execution Begin in a kneel

Bodyweight Side Lunges

Looking to add an exercise to your routine that trains not only your legs but also improves your balance and flexibility? Try Bodyweight Side Lunges. This exercise is perfect for strengthening your lower body while also working on your stability and coordination. Execution Begin standing with

Bodyweight Squat to Front Leg Lift

The Bodyweight Squat to Front Leg Lift is a dynamic exercise that helps build strength and stability in your lower body. This exercise combines the traditional squat with an additional challenge to your balance and coordination by adding a front leg lift. Execution Begin standing with your feet

Bodyweight Squat to Side to Front Leg

The Bodyweight Squat to Side to Front Leg is a dynamic exercise that helps develop strength and flexibility in your lower body. This exercise combines the traditional squat with a lateral and forward leg movement, making it an excellent choice for improving your balance and coordination. Execution

Bodyweight Sumo Squat

The bodyweight sumo squat is an effective exercise that targets the lower-body muscles, with a unique emphasis on your inner thighs and glutes. This variation of the traditional squat not only helps you build strength but also improves your posture and flexibility. Execution Begin with your feet

Bound Angle Pose - Woman Example

Bound Angle Pose, also known as Baddha Konasana, is a seated yoga pose primarily focused on opening the hips and stretching the inner thighs. This pose is particularly beneficial for women because it stimulates the lower abdomen, ovaries, bladder, and kidneys. It is an excellent exercise for promoti