Adductors Exercises
Exercises targeting Adductors.
Showing 1–30 of 55 exercises
Adductor
Lie face down with one leg on a foam roll.
Atlas Stones
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
Band Hip Adductions
The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.
Box Jump (Multiple Response)
Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Box Skip
You will need several boxes lined up about 8 feet apart.
Box Squat with Bands
Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. T
Cable Hip Adduction
The Cable Hip Adduction is an isolation exercise targeting the muscles of the inner thigh (adductors). It is used to strengthen these often-underworked muscles, which contributes to hip stability and balanced lower-body development.
Carioca Quick Step
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
Chair Leg Extended Stretch
Sit upright in a chair and grip the seat on the sides.
Cossack Squat
A deep lateral squat that builds single-side leg strength, adductor (groin) strength through range, and hip mobility — directly transferable to change-of-direction and lateral push-off in field sports.
Depth Jump Leap
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Double Leg Butt Kick
Begin standing with your knees slightly bent.
Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position.
Front Box Jump
Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Front Cone Hops (or hurdle hops)
Set up a row of cones or other small barriers, placing them a few feet apart.
Groin and Back Stretch
Sit on the floor with your knees bent and feet together.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
Hip Circles (prone)
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
Hurdle Hops
Set up a row of hurdles or other small barriers, placing them a few feet apart.
Kettlebell Sumo High Pull
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Lateral Box Jump
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Lateral Cone Hops
Position a number of cones in a row several feet apart.
Leg Swings — Side to Side
Dynamic hip adductor and abductor mobility. Opens the frontal plane range of motion needed for squats and lateral stability.
Lying Bent Leg Groin
Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
Power Stairs
In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
Reverse Band Box Squat
Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
Reverse Band Deadlift
Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
Reverse Band Power Squat
Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
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