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6 Must-Try Adductor Exercises For Building Lower Body Stability

Ever paid attention to your lower body, the muscles that keep you stable and strong during various movements?

We’re talking about the adductors – the inner thigh muscles that play a crucial role in your overall leg strength.

While they might not always steal the spotlight, they deserve some recognition for their contribution to stability, balance, and functional movement.

Let's explore the best adductor exercises that will not only make you appreciate these muscles but also help you let them work to their full potential.

So, are you ready to give your inner thighs the attention they deserve?

Best Adductor Exercises To Do At Home:

Let’s take a look at the best adductor workouts you can do anywhere:

1.     Sumo Deadlift

Sumo Deadlift

The Sumo Deadlift is an excellent compound exercise that engages multiple muscle groups, including the adductors.

As you lift the barbell from a wide stance, the adductors work to stabilize the hips and thighs, contributing to the overall strength and stability of the inner thigh muscles.

This exercise targets the adductors dynamically, promoting their development and enhancing their functional strength.

How to do it?

  • Stand with your feet wider than shoulder-width apart, toes pointed outward.
  • Keep the barbell in front of you, grasp it with a wide grip, and lower your hips, maintaining a neutral spine.
  • Push through your heels, engage your glutes, and lift the barbell by straightening your hips and knees.
  • Keep the barbell close to your body throughout the movement.
  • Lower the barbell back to the ground with control.

2.     Side Lying Clam

Side Lying Clam

The Side Lying Clam specifically targets the adductors by isolating the muscles on the side of the hip.

This exercise helps to strengthen the inner thigh muscles, improving their endurance and stability.

By performing the clamshell motion, you activate the adductors in a controlled manner, resulting in better muscle engagement and promoting balance between the inner thigh muscles and other muscle groups.

How to do it?

  • Lie on one side with your hips and knees bent at a 90-degree angle.
  • Keep your feet together and lift your top knee upward, opening your legs like a clamshell.
  • Focus on engaging the muscles on the side of your hip.
  • Lower your knee back down with control.
  • Repeat on both sides.

3.     Frog Pumps

Frog Pumps

Frog Pumps are a targeted exercise for the adductors and glutes.

The motion of pressing through the feet while keeping the knees wide activates the inner thigh muscles, contributing to their toning and development.

This exercise not only benefits the adductors but also helps enhance overall lower body strength and stability.

How to do it?

  • Lie on your back with the soles of your feet together, knees open to the sides.
  • Keep your arms by your sides with palms facing down.
  • Press through your heels, lifting your hips towards the ceiling while squeezing your glutes.
  • Lower your hips back down without letting them touch the ground completely.
  • Repeat the movement, focusing on the contraction in your glutes and inner thighs.

4.     Bulgarian Split Squat

Bulgarian Split Squat

The Bulgarian Split Squat is a powerful unilateral exercise for adductors and lower body muscles.

By incorporating a lunge-like stance with one foot elevated, this exercise requires significant adductor activation for stability and control.

Regular practice can lead to increased strength, flexibility, and balance in the inner thigh muscles.

How to do it?

  • Stand facing away from a bench or elevated surface.
  • Place one foot behind you on the bench, creating a lunge-like stance.
  • Lower your body by bending your front knee, keeping your back knee close to the ground.
  • Push through the heel of your front foot to return to the starting position.
  • Repeat on both legs.

5.     Seated Leg Press

Seated Leg Press

While primarily targeting the quadriceps, hamstrings, and glutes, the Seated Leg Press also involves the adductors to a certain extent.

As you press the footplate away, the inner thigh muscles assist in maintaining proper leg alignment.

Including the leg press in your adductor workout routine can contribute to comprehensive lower body strength, including the adductors.

How to do it?

  • Sit on the leg press machine with your back against the pad.
  • Place your feet shoulder-width apart on the footplate.
  • Push the footplate away by straightening your legs, then slowly bring it back towards you.
  • Keep your knees in line with your feet throughout the movement.

6.     Copenhagen Plank

Copenhagen Plank

The Copenhagen Plank is a challenging isometric exercise that places a significant load on the adductors.

By lifting the hips off the ground and supporting the body on one forearm, the adductors are engaged to stabilize the legs in a side plank position.

This exercise not only strengthens the inner thigh muscles but also improves core stability and overall functional strength.

How to do it?

  • Lie on your side with your elbow directly below your shoulder and forearm on the ground.
  • Lift your hips off the ground, forming a straight line from head to heels.
  • Place your top foot on an elevated surface (like a bench) while keeping your bottom leg straight.
  • Hold the plank position, engaging your core and adductors.
  • Switch sides and repeat.


As we wrap up our exploration of the best adductor exercises, it's essential to recognize the importance of these often-overlooked muscles.

Strengthening your adductors not only contributes to a well-balanced lower body but also enhances your overall athletic performance and everyday movements.

So, have you found your new favorite adductor exercise?