Best Adductors Exercises
The inner thigh muscles nobody trains — and why they matter for squats, hip health, and athletic performance.
Quick Answer
The adductors are five muscles on the inner thigh (adductor magnus, longus, brevis, pectineus, and gracilis). They pull the legs together and stabilize the hip during squats, lunges, and running.
Adductors Anatomy
The adductors are five muscles on the inner thigh (adductor magnus, longus, brevis, pectineus, and gracilis). They pull the legs together and stabilize the hip during squats, lunges, and running.
Weak adductors are a common cause of groin strains, hip instability, and poor squat depth. They're often undertrained because most lifters focus on the quads and glutes.
How to Train Adductors
- Sets / reps
- 6–10 hard sets per week. 10–15 reps per set for hypertrophy.
- Frequency
- 2 sessions per week.
- Rest
- 60–90 seconds between sets.
Training Tips
- ✓Copenhagen planks are the best single exercise for adductor strength. Start with short holds and build up.
- ✓Wide-stance squats and sumo deadlifts hit the adductors naturally — use them alongside direct work.
- ✓Don't neglect adductor stretching — tight adductors limit squat depth and hip mobility.
Common Mistakes
- !Assuming squats alone train the adductors. They contribute, but they don't isolate the muscle.
- !Starting with full-range Copenhagen planks. Begin with short-lever (knee bent) variations and progress to full leg extensions over weeks.
- !Training only the adductors without the abductors (outer hip). Imbalances cause knee and hip issues.
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Frequently Asked Questions
What are the best adductor exercises?
Copenhagen plank (the gold standard for adductor strength), adductor machine, sumo squats, wide-stance goblet squats, and lateral lunges. A mix of isometric and dynamic work covers all adductor functions.
Why are my adductors weak?
Because most programs don't train them directly. Squats and deadlifts engage the adductors slightly, but not enough to build them. Add dedicated adductor work 2x per week.
How do I prevent groin strains?
Train the adductors strong and mobile. Copenhagen planks build eccentric strength (the key for injury prevention). Regular adductor stretching keeps the muscles supple.
Can I train adductors at home?
Yes. Copenhagen planks, side-lying leg lifts, wide-stance goblet squats, and lateral lunges all work at home with minimal equipment. A resistance band adds progressive difficulty.
How often should I train adductors?
2x per week is plenty. Add a set or two of adductor work to your leg day and one more to a mobility day. More frequency doesn't help — the muscle is small and recovers fast.
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