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.

Bulgarian Barbell Split Squat

The barbell single-leg split squat (also called the Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first, then repeat it with the other leg. This can make proper execution easier. You only need to

Butterfly (Legs)

Butterfly (legs)

Butterfly Stretch

The Butterfly Stretch is an effective exercise for improving the flexibility of your hips and thighs. This stretch helps loosen the inner thighs and is particularly useful for sports that require good hip mobility. Execution: Sit on the floor and bring the soles of your feet together. Hold you

Butterfly Yoga Flaps

The Butterfly Yoga Flaps exercise is a wonderful way to develop flexibility and strength in your shoulders, chest, and upper back. This exercise combines the calm of yoga with the dynamics of butterfly movements, making it a unique addition to your fitness routine. Execution Sit on the floor wit

Calf Push Stretch With Hands Against Wall V.2

The Calf Push Stretch With Hands Against Wall is a simple but effective exercise for stretching and strengthening the calf muscles. This exercise helps improve flexibility and may reduce the risk of injuries. Execution Begin by standing facing a wall, approximately an arm's length away. Place

Calf Stretch With Rope

The Calf Stretch With Rope is an effective exercise for stretching and strengthening the calf muscles. This exercise offers a unique way to work deeply into the muscle fibers of the calves, which may help improve flexibility and prevent injuries. Execution Find a comfortable spot on the floor an

Clap Curtsy Squat

The Clap Curtsy Squat is a dynamic exercise that combines the traditional squat with a curtsy lunge and a hand clap under the legs. This exercise is unique because it not only challenges your lower body, but also improves your coordination and cardiovascular endurance. Execution Begin in a stand

Cossack Squat

Introduction The Cossack Squat is a dynamic exercise that combines flexibility, strength, and balance. It is an excellent way to train your lower body in a unique way, strengthening your muscles while also working on your mobility and stability. Execution Begin in a wide stance, with your feet f

Counterbalanced Skater Squat

If you're looking for a dynamic exercise that improves your balance while strengthening your lower body, the Counterbalanced Skater Squat is for you. This exercise offers a unique combination of strength training and stability improvement, making it an excellent addition to your fitness routine. Ex

Criss Cross Jack

The Criss Cross Jack is a dynamic exercise that combines cardio and muscle training. It is a variation of the traditional jumping jack, but adds a crisscross movement that challenges both your coordination and endurance. This exercise is ideal for burning calories while simultaneously working on ton

Criss Cross Jump

The Criss Cross Jump is a dynamic cardio exercise that not only raises your heart rate but also trains multiple muscle groups at the same time. This exercise is unique because it combines coordination, speed, and strength, allowing you to have an effective workout in a short time. Execution Begi

Crossed Arms Front Leg Kick

The Crossed Arms Front Leg Kick is a dynamic exercise that focuses on improving your balance, flexibility, and lower-body strength. This exercise is unique because it not only trains your muscles but also helps improve your coordination and stability. Execution Begin in a standing position with

Curtsy Lunge

The Curtsy Lunge is a dynamic exercise that focuses on strengthening and toning your lower body, with a unique twist compared to the traditional lunge. This exercise not only helps build strength in your legs but also improves your balance and coordination. Execution Begin standing with your fee

Curtsy Squat

The curtsy squat or lunge most closely resembles a rear (or reverse) lunge in terms of movement, but may be better compared with side lunges. Like all lunges, it engages a large number of muscles, with the leg muscles playing an important role. As with side lunges, more lateral force is generated. T

Curtsy Squat

The Curtsy Squat is a dynamic exercise that targets the lower-body muscles with a unique twist. By moving diagonally, you train not only your quadriceps and hamstrings but also your glutes and inner thighs in a way that traditional squats do not. Execution Begin in a standing position with your

Diagonal Lunge

The Diagonal Lunge is a dynamic exercise that focuses on improving your flexibility, balance, and strength. Its unique movement engages multiple muscle groups simultaneously, making this exercise an efficient addition to any workout routine. Execution Begin in a standing position with your feet

Dumbbell Bar Grip Sumo Squat

The Dumbbell Bar Grip Sumo Squat is a powerful exercise that targets strengthening your lower body, with a particular focus on your quadriceps, hamstrings, glutes, and calves. This variation of the traditional squat has you work with a wider stance and a dumbbell as resistance, creating a unique cha

Dumbbell Bulgarian Box Split Squat

The Dumbbell Bulgarian Box Split Squat is a powerful exercise that targets the lower body, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional split squat adds an extra dimension by placing the rear leg on an elevated surface, allowing for a deeper sq

Dumbbell Lateral Lunge

The Dumbbell Lateral Lunge is an excellent exercise for improving lower-body strength and flexibility. This exercise targets not only your legs but also improves your balance and coordination. Execution Begin standing with your feet hip-width apart and a dumbbell in each hand at your sides.

Dumbbell Low Front Squat

The Dumbbell Low Front Squat is a powerful exercise that targets strengthening your lower body, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional squat provides an extra challenge by holding the weight at the front, which promotes better posture and

Dumbbell Lunges On the Spot

Dumbbell Lunges On the Spot is a dynamic exercise that focuses on strengthening and toning your lower body. Using dumbbells increases the intensity, leading to improved muscle definition and strength. Execution Begin by standing with your feet hip-width apart, holding a dumbbell in each hand at

Dumbbell Narrow Stance Squats

The Dumbbell Narrow Stance Squat is a powerful exercise that targets the lower-body muscles, with a special focus on the quadriceps. The narrow foot stance places extra emphasis on this muscle group, distinguishing this exercise from the traditional squat. Execution Begin by standing upright wit

Dumbbell Side Lunge

With 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 gluteal muscles are primarily re

Dumbbell Side Lunges

Dumbbell side lunges are a dynamic exercise that focuses on strengthening and toning your lower body, with particular emphasis on the inner and outer thighs, as well as your glutes. This exercise offers a unique combination of strength training and flexibility improvement, making it an excellent cho