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.
20+ Best Adductors Exercises
Ordered by popularity and training value. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Copenhagen Plank with Leg Raise
Other • Advanced
Copenhagen Side Plank
Other • Advanced
Butterfly Stretch
Body Only • Beginner
Assisted Knee Copenhagen Plank
Other • Intermediate
Assisted Copenhagen Plank
Other • Intermediate
Hip Circle
Body Only • Beginner
Seated Leg Circle
Other • Beginner
Knee-Supported Copenhagen Plank
Other • Intermediate
World's Greatest Stretch
Body Only • Intermediate
Adductor Foam Rolling
Foam Roll • Beginner
Partner-Assisted Adductor Stretch
Body Only • Intermediate
Side-Lying Adductor Stretch
Body Only • Beginner
Lateral Bound
Body Only • Intermediate
Lateral Box Jump
Other • Intermediate
Side-to-Side Box Shuffle
Other • Beginner
Lying Butterfly Stretch
Other • Beginner
Carioca
Body Only • Beginner
Lateral Cone Hop
Other • Beginner
Single-Leg Lateral Cone Hop
Other • Intermediate
Stiff-Leg Wide Stance Deadlift
Barbell • Intermediate
Sumo Deadlift
Barbell • Intermediate
Sumo Deadlift
Other • Advanced
Sumo Deadlift
Resistance Bands • Advanced
Groin and Back Stretch
Body Only • Beginner
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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