Metal Strength

Adductors

Inner thigh work from adduction, wide squats and lateral lunges.

Legs117 Exercises

Exercises that train the Adductors

How to train it

Train the Adductors with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Adductors FAQ

What are the best exercises for the Adductors?

Band Hip Adduction, Bouncing Inner Thigh Tap, Multi Hip Adduction and Resistance Band Shoulder Adduction are among the most effective adductors exercises. Pair a heavy compound movement with one or two assistance exercises to train the adductors through its full range.

How often should you train the Adductors?

Training the adductors two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding adductors sessions so the muscle can recover and grow.

Related muscles

Glutes

Hip extension and abduction from thrusts, bridges and squats.

Quads

Knee extension and squat-dominant leg work.

Hamstrings

Hip hinges and knee-flexion patterns for the back of the thigh.

Abductors

Outer hip — abduction work for hip stability and a balanced lower body.

Calves

Ankle extension and lower-leg stability.

Tibialis

Front shin — dorsiflexion work for knee health and balanced lower legs.