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Exercises

Inner thigh (adductor) exercises

The adductors draw the leg in toward the body and steady the hip in wide stances. Squeezes, Copenhagen planks and wide squats train them.

11 moves8 with 3D demosBeginner 7Intermediate 3Advanced 1

Beginner inner thigh (adductor) exercises 7

Cable hip adduction demonstrated on the 3D figure3D demoCable hip adductionBeginner · A cable machineHip adduction machine demonstrated on the 3D figure3D demoHip adduction machineBeginner · Strength machineLying adductor ball squeeze demonstrated on the 3D figure3D demoLying adductor ball squeezeBeginner · Other / check instructionsStanding band hip adduction demonstrated on the 3D figure3D demoStanding band hip adductionBeginner · A band + An anchor pointLateral Bound demonstrated on the 3D figure3D demoLateral BoundBeginner · No equipmentAdductor rock-back demonstrated on the 3D figureAdductor rock-backBeginner · No equipmentCarioca Quick StepBeginner · Other / check instructions

Intermediate inner thigh (adductor) exercises 3

Barbell side split squat demonstrated on the 3D figure3D demoBarbell side split squatIntermediate · A barbellPlié dumbbell squat (sumo squat) demonstrated on the 3D figure3D demoPlié dumbbell squat (sumo squat)Intermediate · A dumbbell + A kettlebellSupported 90/90 hip rotation demonstrated on the 3D figureSupported 90/90 hip rotationIntermediate · A bench or box

Advanced inner thigh (adductor) exercises 1

Copenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or box

Also works the inner thighs

These train it as a secondary muscle.

More exercises

Questions people ask

What are good inner thigh (adductor) exercises for beginners?

Start with moves graded easy, such as Cable hip adduction, Hip adduction machine, Lying adductor ball squeeze. There are 7 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do inner thigh (adductor) exercises at home without equipment?

Yes. 2 of the 11 moves here need nothing but your body, a floor, a wall or a step, for example Lateral Bound, Adductor rock-back.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.