How to train your adductors
The inner thigh muscles that anchor every lower-body push
Anatomy
The adductors (a group of five muscles including the adductor magnus, longus, brevis, gracilis, and pectineus) run along the inner thigh from the pelvis to the femur and tibia. They pull the legs together, assist hip flexion, and contribute substantially to hip extension (the adductor magnus in particular acts almost like a second hamstring). They are heavily recruited in wide-stance squats and sumo deadlifts and provide the medial stability that keeps your hips and knees aligned.
How to train it
Direct adductor work is most practical on a cable machine or the seated adductor machine. Sets of 10–20 reps work well. Beyond isolation work, programming sumo-stance squats and Romanian deadlifts naturally loads the adductors through a longer range of motion. Two direct sessions per week is sufficient for most lifters; athletes with recurring groin issues may need more corrective volume. The most common mistake: skipping direct adductor work entirely and then wondering why the inner thigh fatigues first in wide-stance movements.
Coaching cues
- Squeeze the legs together from the hip, not the knee
- Sit tall. Do not lean into the pad
- Control the eccentric on every rep
- Full range before adding load
Staple adductors exercises
All adductors exercises (14)
- Adductor
- Adductor/Groin
- Band Hip Adductions
- Carioca Quick Step
- Copenhagen Plank
- Groin and Back Stretch
- Groiners
- Lateral Bound
- Lateral Box Jump
- Lateral Cone Hops
- Lying Bent Leg Groin
- Side Leg Raises
- Side Lying Groin Stretch
- Thigh Adductor
Train it with MyoAmigo
MyoAmigo's MyoMap heatmap shows your adductors volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.
