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Adductors

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

Legs131 Exercises
Adductors — Muscle parts: Adductors (Front)Front
Adductors — Muscle parts: Adductors (Back)Back
Muscle parts
  • Adductors

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, Cable Hip Adduction, Lever Seated Hip Adduction and Lever Seated Hip Adduction (Version 2) 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.

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