Best Adductors Exercises

A curated list of 5 movements that build the adductors. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.

Browse by muscle

Chest Back Shoulders Biceps Triceps Forearms Quads Hamstrings Glutes Calves Abs Traps Adductors Abductors Neck Obliques

Browse by equipment

Barbell Dumbbell Kettlebell Cable Resistance band Machine Bodyweight

5 exercises

Hip Adduction Machine
Adductors · Machine · 12–20 reps
Copenhagen Plank
Adductors · Bodyweight · 20–45 reps
Cable Hip Adduction
Adductors · Cable · 12–20 reps
Banded Hip Adduction
Adductors · Resistance band · 15–25 reps
Butterfly Groin Stretch
Adductors · Bodyweight · 20–45 reps

Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0)

Track your sets and reps automatically with MuscleBuddy

Free workout logging, auto-progression, and a coaching layer that adapts to your real data.

Create your free account