Gain Body Strength & Stability: 10 Adductor Exercises You Can Do At Home Easily!

Have you ever thought that doing adductor exercises was just as important as stretching to increase your athletic performance? 

Did you know that the adductor muscle group can increase your overall performance and decrease the risks of getting injuries? 

Are you getting more curious and searching for adductors exercises you can do at home?

Well, the adductors are a very interesting group of muscles present in the medial compartment of the thigh, which are critical for the overall strength and stability of the body. Adductors play an important role in rotational movements, mainly your thighs and hips. Adductor exercises are also easy to do and you do not need a gym membership for them. 

Follow this article to find out some adductor exercises you can do at home! 

The Adductors 

This muscle group is located in the inner thigh and consists of 6 muscles that work together to stabilize your body. The 6 muscles are Adductor Longus, Adductor Brevis, Adductor Magnus, Adductor Minimus, Gracilis and Pectineus.

Benefits of adductors exercises you can do at home 

  • Supports hip position and knee tracking, mechanics 
  • Helps to move your hips and thighs inwards
  • Reduces the risk of future injuries 
  • Increases rotational power and flexibility 
  • Gives additional strength 
  • Improves hip extension 
  • Reduces the chances of groin strains
  • Strengthens important muscles needed for stabilization 
  • Supports your pelvis
  • Improves functional fitness 
  • Enhances core stability, posture and balance

Before talking about the adductor exercises you can do at home, you need to have strong adductors. It is obvious that once you start doing these adductor exercises, you will strengthen your adductors but remember to warm up and do as many squats as possible. Also if you have tight adductors, try doing some stretch workouts to get rid of the tightness. 


10 Adductor Exercises You Can Do At Home

  • For this leg adductor exercise, lay down on the ground facing the ceiling.
  • Keep your legs side by side and raise them straight. Raise your hands too.
  • Slowly separate your legs and form a V shape. 
  • Just as a V shape is formed, lower your hands and place them between your legs.
  • Raise your hands back to the initial position and straighten your legs. 
  • Do 3 sets of 10 reps.
Glute Bridges
  • For this hip adductor exercise, lie on your back with your knees bent and keep your feet flat on the ground.
  • Squeeze in your buttocks and abdominals to lift the hips off the ground, bringing them in line with the shoulders and knees.
  • Slowly lower back to the first position.
  • Do 3 sets of 10 reps.
Single Lying Hip Adduction
  • For this hip adductor exercise, lie on your right side and straighten your right leg with the left leg bent up over and across your right leg. 
  • Raise your upper body a little and take support of your elbow.
  • Make sure you are comfortable and then lift your right leg straight up towards the ceiling without bending your knee. 
  • Hold that position for a few seconds and do 3 sets of 10 reps.
Cossack Squats
  • For this leg adductor exercise, stand straight with your feet far wide.
  • Your feet should be pointing straight. 
  • Then squat down towards your left leg while keeping your right leg straight and flat on the floor.
  • Once you reach the bottom, you will feel the tension and a nice stretch on the adductor of the right leg.
  • Do not let your knee collapse and join your hands to stay balanced. 
  • Do 3 sets of 12 reps.
  • For this adductor exercise, lie on your left side with bent knees.
  • Slowly open your right leg as far as possible. 
  • Hold the right raised leg for a few seconds and go back to the starting position. 
  • The leg movements should look like a clam opening and closing.
  • Do 3 sets of 15 reps.
Copenhagen Planks
  • For this hip adductor exercise, lie on your right side and take a side plank position perpendicular to a bench.
  • Place your left leg on the bench and let your right leg rest on the air under the bench. 
  • Try to squeeze your legs together and keep them as close as possible. This is when you will start to feel the activation on your adductors.
  • Do 3 sets of 2 reps.
Standing Lateral Leg Raises 
  • For this adductor exercise, stand on your right foot with your left foot raised.
  • Engage your core and try to balance your body by placing your hands on your hips(take support of a wall or a chair if it seems too difficult).
  • Lift your left leg as high as possible and engage your inner thighs.
  • Stay in this position for a few seconds and go back to the same position. 
  • Do 3 sets of 10 reps.
Sumo Squats 
  • For this hip adductor exercise, stand with your feet as far as possible.
  • Lower your hips down and try to go down as much as possible. 
  • Put stress on your glutes and thighs.
  • Hold this position for a few seconds and go back to the initial position. 
  • Do 3 sets of 8 reps.
Fire hydrants 
  • For this adductor exercise, take a tabletop position and put your weight onto your hands.
  • Bend your right leg and lift it away from your body while keeping your left leg on the ground.
  • Stay in that pose for a few seconds and repeat the same.
  • Do 3 sets of 15 reps.
Donkey Kicks 
  • Take a tabletop position and kneel with your shoulders above your arms and knees under your hips. 
  • Lift one leg up and Straighten your backbone just like the fire hydrants exercise but this time there should be a 90-degree angle between your lifted leg’s thigh and the butt cheeks. 
  • Repeat the same with the other leg and do 3 sets of 10 reps on each side.

Adductor Exercise Machine 

Adductor exercise machines are specially designed for your adductor and abductor muscles. Not only do they look weird but they are a waste of time. Believe me, consider doing the above adductor exercises instead of buying an adductor exercise machine and uselessly wasting your time and money.


Remember to consult a doctor if you feel pain and do not overdo the exercises. These adductor exercises you can do at home will help you strengthen your inner thigh muscles and rehab a groin strain. 

That’s it! 

Start trying these adductor exercises right now! 

Read More

Hey, we like you a lot and 

want to offer you some of the best content

Share your email for some exclusive insights