Adductors Exercises

13 exercises that target the adductors. Filter by equipment, then open any exercise for step-by-step instructions and a muscle map.

Adductor

Foam rollIntermediate

Adductor/Groin

OtherIntermediate

Band Hip Adductions

BandBeginner

Carioca Quick Step

OtherBeginner

Groin and Back Stretch

OtherIntermediate

Groiners

Body onlyIntermediate

Lateral Bound

Body onlyBeginner

Lateral Box Jump

OtherBeginner

Lateral Cone Hops

OtherBeginner

Lying Bent Leg Groin

OtherExpert

Side Leg Raises

Body onlyBeginner

Side Lying Groin Stretch

OtherBeginner

Thigh Adductor

MachineBeginner

Adductors Exercises — FAQ

What are the best adductors exercises?

It depends on your available equipment and experience. This page lists all 13 adductors exercises in the database — the biggest group needs no specific equipment at all. Open any exercise for step-by-step instructions.

How do I train adductors without equipment?

3 of these adductors exercises need no equipment at all. Use the equipment filter above and pick "Body only".

Which other muscles do adductors exercises work?

Most compound movements recruit secondary muscles alongside the adductors. Every exercise page shows a muscle map with the primary muscle in terracotta and secondary muscles in a lighter tint.