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Gym workouts

Adductor workout (gym): the inner thigh machine, sumo squats, cable adduction and Copenhagen planks

A gym session for your inner thighs, built around the hip adduction (inner thigh) machine, where you squeeze your knees together against pads. A sumo squat comes first while you're fresh, then the machine and a standing cable adduction, the abduction machine for the opposite movement, and the Copenhagen plank to finish. It builds inner-thigh strength. It won't slim your thighs, and the machine on its own hasn't been tested for preventing groin strains: that evidence is for a Copenhagen plank programme in footballers. The session is our starting point and hasn't been tested as a whole.

35 minBeginner10 movesCardio machine · A wall · A dumbbell · A kettlebell · Strength machine · A cable machine · A bench or boxQuads · Glutes · Hip flexors · Adductors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoLittle resistanceEasier: Recumbent exercise bikeHarder: Air bike intervals
  2. Standing hip CARs3 slow circles each way with each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a supportEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. 90/90 switch10 slow switches, pause at the ends
    Intermediate · 3D demoOnly as far as your hips allowEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  4. Plié dumbbell squat (sumo squat)8 slow pliés, no weight
    Intermediate · Quads, Glutes, Adductors · 3D demoKnees over your middle toesEasier: Bodyweight squatHarder: Back squat with bands

Main sets

Rest as noted on each move

  1. Plié dumbbell squat (sumo squat)3 sets of 8 to 12, stopping 2 or 3 short
    Intermediate · Quads, Glutes, Adductors · 3D demoA dumbbell or kettlebell on long arms; feet wide and turned out only as far as your hips allow; go as deep as your heels stay down. Rest 90 sEasier: Bodyweight squatHarder: Back squat with bands
  2. Hip adduction machine3 sets of 10 to 15
    Beginner · Adductors · 3D demoSet the start width at a comfortable stretch, not your end range; sit upright, squeeze in, and let your legs open over 2 to 3 s. Rest 60 to 90 s; the last set can end 0 to 2 reps shortHarder: Copenhagen plank
  3. Cable hip adduction2 sets of 10 to 12 each side
    Beginner · Adductors · 3D demoStand tall and hold the machine; sweep the straight leg across the front of the other. Rest 60 sEasier: Standing band hip adductionHarder: Copenhagen plank
  4. Hip abduction machine2 sets of 12 to 20
    Beginner · Hip abductors, Glutes · 3D demoThe opposite movement: pads outside your knees. Rest 60 sEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Finisher

  1. Copenhagen plank1 set each side, 3 to 15 reps
    Advanced · Adductors, Abs, Shoulders · 3D demoShort lever first: your top knee on the bench. Lower slowly; expect sore inner thighs in the first weeksEasier: Hip adduction machine

Cool-down (optional)

  1. Frog rock12 slow rocks
    Intermediate · 3D demoGentle; stop short of a pinchEasier: Adductor rock-backHarder: Active pancake lift-off
  2. Side-lying groin stretch20 to 30 s, 2 times each side
    Beginner · Adductors, Hamstrings · 3D demoSkip it after a recent groin strainHarder: Lying inner thigh stretch with a strap

Tips

  • Twice a week, with at least a day between. In your first two weeks, do 2 sets of each main move with 3 or 4 reps to spare, as our plans say. New to training? For those two weeks, do the ball squeeze from our inner thigh workout in place of the Copenhagen plank.
  • Pick a machine weight you think you could squeeze about 15 times, and reach 15 on every set before you move to the next step on the stack. Our hip adduction machine guide shows the seat and start width step by step.
  • Move from the short-lever Copenhagen plank (knee on the bench) to the long lever (ankle on the bench) only when 12 to 15 slow reps a side are steady, as our Copenhagen plank guide sets out. If the inside of your knee aches, keep the bench under your knee.
  • Groin pain up to about 5 out of 10 that settles within an hour is acceptable; sharp pain mid-rep, or pain the next morning, is not, as our groin strain guide says. Leave the Copenhagen plank out while your groin is acutely painful.
  • This builds inner-thigh strength; it won't slim your thighs, because training one area doesn't take the fat off it. Our thigh fat guide explains what does.
  • Pregnant with pelvic girdle pain? Leave out anything that moves your legs apart or squeezes them together if it hurts (the wide squats, both machines, the cable adduction and the Copenhagen plank), keep what's comfortable, and tell your midwife.
  • Stop and get medical help for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat. A new lump in your groin needs a GP.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the adductor workout (gym): the inner thigh machine, sumo squats, cable adduction and copenhagen planks take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A dumbbell, A kettlebell, Strength machine, A cable machine, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.