Target muscle

Adductors Exercises

Browse 137 exercises that target the adductors. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 3 of 3 · 137 total

Seated 8 Leg Crunch
Intermediate · abs, adductors, and obliques
- Waist
Seated Alternate Wide Side Adduction
Beginner · adductors
- Lower legs
- Upper legs
Seated Circle Leg Crunch
Intermediate · abs, adductors, and obliques
- Waist
Seated Knee Flexor And Hip Adductor Stretch
Beginner · adductors and hamstrings
- Hips
- Lower legs
Shin Box Switch
Intermediate · adductors, glutes, and hip flexors
- Lower legs
- Upper legs
- Waist
Side Bridge With Bent Leg
Beginner · abs, adductors, glutes, and obliques
- Shoulders
- Waist
Side Lunge
Beginner · adductors, glutes, hamstrings, and quadriceps
- Lower legs
Side Lunge Adductor Stretch
Beginner · adductors, glutes, and hamstrings
- Lower legs
- Upper legs
Side Lying Hip Adduction
Beginner · adductors
- Lower legs
- Upper legs
- Waist
Side Lying Hip Adduction Left
Beginner · adductors
- Hips
- Lower legs
Side Lying Leg Circle
Beginner · adductors and glutes
- Lower legs
- Upper legs
- Waist
Side Plank Hip Adduction
Advanced · abs, adductors, deltoids, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Side Plank Hip Adduction Bent Knee
Intermediate · abs, adductors, and obliques
- Shoulders
- Upper arms
- Waist
Side Squat
Intermediate · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Side Step Squat
Beginner · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Side To Side Leg Swings
Beginner · adductors and glutes
- Lower legs
Single Leg Glute Bridge With External Rotation
Intermediate · abs, adductors, glutes, hamstrings, and obliques
- Lower legs
- Waist
Sitting Legs Extended To Butterfly Stretch
Beginner · adductors and glutes
- Hips
- Thighs
Sitting Lotus Pose Hip Horizontal Rotation
Intermediate · abs, adductors, glutes, hip flexors, and obliques
- Hips
- Lower legs
Sitting Wide Leg Adductor Stretch
Beginner · adductors and glutes
- Lower legs
- Waist
Sitting Windshield Wipers
Intermediate · abs, adductors, and obliques
- Lower legs
- Upper legs
- Waist
Sled Side Leg Press
Intermediate · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Standing Balance Single Crossover Pendulum Leg
Beginner · adductors and glutes
- Lower legs
- Waist
Standing Bent Knee Figure 8
Beginner · abs, adductors, glutes, and hip flexors
- Lower legs
- Upper legs
Standing Bent Knee Hip Adductor Stretch
Beginner · adductors
- Lower legs
- Upper legs
Standing Hand Out Cross Kick
Intermediate · adductors, glutes, and hip flexors
- Hips
- Lower legs
- Waist
Standing Hip Adduction
Beginner · adductors
- Hips
- Lower legs
Standing Hip Horizontal Rotation
Beginner · adductors and obliques
- Shoulders
- Upper legs
- Waist
Standing Jumping Jack Air Bike
Beginner · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Standing Lateral Leg Circle With A Chair
Beginner · adductors, glutes, and hip flexors
- Hips
- Lower legs
- Waist
Standing Pelvic Stabilizers Mobilization
Beginner · adductors and glutes
- Hips
- Lower legs
Standing Power Throw
Advanced · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Back
- Shoulders
Standing Side Kick
Intermediate · adductors, glutes, and hip flexors
- Hips
- Lower legs
Sumo Crab Walk
Beginner · adductors, calves, glutes, and quadriceps
- Hips
- Lower legs
Sumo Squat
Beginner · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Sumo Squat With Heel Raise
Intermediate · adductors, calves, glutes, and quadriceps
- Lower legs
- Upper legs
Wall Supported Side Leg Swing
Beginner · adductors and glutes
- Lower legs
Weighted Chain Sumo Deadlift
Intermediate · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Weighted Plates Bulgarian Split Squat With The Ring
Advanced · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Wide Mountain Hop
Intermediate · abs, adductors, erector spinae, glutes, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Zercher Carry
Intermediate · adductors, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist

← Browse the full exercise library

Seated 8 Leg Crunch

Seated Alternate Wide Side Adduction

Seated Circle Leg Crunch

Seated Knee Flexor And Hip Adductor Stretch

Shin Box Switch

Side Bridge With Bent Leg

Side Lunge

Side Lunge Adductor Stretch

Side Lying Hip Adduction

Side Lying Hip Adduction Left

Side Lying Leg Circle

Side Plank Hip Adduction

Side Plank Hip Adduction Bent Knee

Side Squat

Side Step Squat

Side To Side Leg Swings

Single Leg Glute Bridge With External Rotation

Sitting Legs Extended To Butterfly Stretch

Sitting Lotus Pose Hip Horizontal Rotation

Sitting Wide Leg Adductor Stretch

Sitting Windshield Wipers

Sled Side Leg Press

Standing Balance Single Crossover Pendulum Leg

Standing Bent Knee Figure 8

Standing Bent Knee Hip Adductor Stretch

Standing Hand Out Cross Kick

Standing Hip Adduction

Standing Hip Horizontal Rotation

Standing Jumping Jack Air Bike

Standing Lateral Leg Circle With A Chair

Standing Pelvic Stabilizers Mobilization

Standing Power Throw

Standing Side Kick

Sumo Crab Walk

Sumo Squat

Sumo Squat With Heel Raise

Wall Supported Side Leg Swing

Weighted Chain Sumo Deadlift

Weighted Plates Bulgarian Split Squat With The Ring

Wide Mountain Hop

Zercher Carry

Seated 8 Leg Crunch

Seated Alternate Wide Side Adduction

Seated Circle Leg Crunch

Seated Knee Flexor And Hip Adductor Stretch

Shin Box Switch

Side Bridge With Bent Leg

Side Lunge

Side Lunge Adductor Stretch

Side Lying Hip Adduction

Side Lying Hip Adduction Left

Side Lying Leg Circle

Side Plank Hip Adduction

Side Plank Hip Adduction Bent Knee

Side Squat

Side Step Squat

Side To Side Leg Swings

Single Leg Glute Bridge With External Rotation

Sitting Legs Extended To Butterfly Stretch

Sitting Lotus Pose Hip Horizontal Rotation

Sitting Wide Leg Adductor Stretch

Sitting Windshield Wipers

Sled Side Leg Press

Standing Balance Single Crossover Pendulum Leg

Standing Bent Knee Figure 8

Standing Bent Knee Hip Adductor Stretch

Standing Hand Out Cross Kick

Standing Hip Adduction

Standing Hip Horizontal Rotation

Standing Jumping Jack Air Bike

Standing Lateral Leg Circle With A Chair

Standing Pelvic Stabilizers Mobilization

Standing Power Throw

Standing Side Kick

Sumo Crab Walk

Sumo Squat

Sumo Squat With Heel Raise

Wall Supported Side Leg Swing

Weighted Chain Sumo Deadlift

Weighted Plates Bulgarian Split Squat With The Ring