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Adductors exercises

13 exercises that train the adductors as the prime mover. 7 of them need no equipment, 8 are beginner-rated, and 5 are compound movements.

13exercises
7no equipment
8beginner
5compound

By equipment

Pick the row that matches what you actually have access to.

EquipmentExercises
Bodyweight 7 Browse all Bodyweight →
Other Equipment 3 Browse all Other Equipment →

Ready-made adductors routines

Bodyweight legs workout 30 exercises · full routine Resistance Bands legs workout 9 exercises · full routine

Best adductors exercises with no equipment

Nothing required but floor space.

Adductor/Groin intermediate Carioca Quick Step beginner Groin and Back Stretch intermediate Groiners intermediate Lateral Bound beginner Side Leg Raises beginner Side Lying Groin Stretch beginner

Beginner adductors exercises

Band Hip Adductions Resistance Bands Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment Thigh Adductor Machine

Common questions

What is the best adductors exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 13 adductors exercises catalogued here, 5 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Groin and Back Stretch is a common first choice.

How many adductors exercises can you do without equipment?

7 of the 13 adductors exercises here need no equipment at all, and 9 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with adductors training?

8 of these 13 exercises are rated beginner. Band Hip Adductions is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 13 adductors exercises

Adductor Foam Roller · intermediate Adductor/Groin Bodyweight · intermediate Band Hip Adductions Resistance Bands · beginner Carioca Quick Step Bodyweight · beginner Groin and Back Stretch Bodyweight · intermediate Groiners Bodyweight · intermediate Lateral Bound Bodyweight · beginner Lateral Box Jump Other Equipment · beginner Lateral Cone Hops Other Equipment · beginner Lying Bent Leg Groin Other Equipment · expert Side Leg Raises Bodyweight · beginner Side Lying Groin Stretch Bodyweight · beginner Thigh Adductor Machine · beginner

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Tell the generator your equipment and how long you have. It picks from these 13 exercises and sets your reps. Free, no signup.

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