Top Ways To Strengthen Your Adductors for Better Performance, Stability, & Injury Prevention

When most people think leg training, they focus on quads, hamstrings, and glutes—but strong adductors (the inner-thigh muscles) are an often-overlooked key to power, stability, and longevity in training.

Whether you're an athlete, runner, lifter, or someone who just wants healthier hips, strengthening your adductors will improve:

✅ Hip stability
✅ Lateral strength & change-of-direction speed
✅ Squat & deadlift power
✅ Core strength & pelvic control
✅ Groin injury prevention

Let’s break down the best ways to train these crucial muscles.

1. Copenhagen Planks

One of the most effective adductor exercises backed by sports-science research.

How to do it:

• Lie on your side and support your body on your elbow
• Place your top leg on a bench (inside ankle contacts bench)
• Lift your hips and hold—bottom leg hovers under the top leg

Goal: 3×10–30s holds each side
Pro Tip: Start with your knee on the bench if you're new.

2. Sumo Deadlifts & Sumo Squats

Wide-stance lifting increases adductor recruitment.

How to do it:

• Take a wide stance, toes slightly out
• Push knees Out + IN gently during the movement to activate adductors
• Maintain chest tall and hips close to bar

Reps: 3–5 sets of 5–10 reps

3. Lateral Lunges

Perfect for training side-to-side strength and athletic movement.

How to do it:

• Step wide to the side
• Sit hips back into the stepping leg
• Keep opposite leg straight and foot flat

Reps: 3×8–12 per side
Variation: Try with kettlebell in goblet position.

4. Adductor Machine or Cable Adduction

Isolated adductor strength matters—don’t be afraid of the machine!

Machine:

• Sit tall, slow controlled reps
• Squeeze inner thighs together

Cable:

• Strap ankle to low cable
• Sweep working leg across body

Reps: 3×12–15

5. Adductor Slides (Glider or Towel)

A challenging bodyweight option that improves mobility and strength together.

How to do it:

• Stand tall with feet on sliding surface/towels
• Slide one leg out slowly while bending other knee
• Squeeze inner thigh to return to start

Reps: 3×8–10 per side

6. Medicine Ball Squeezes

Simple and effective activation.

How to do it:

• Sit or lie on back, knees bent
• Place medicine ball or pillow between knees
• Squeeze and hold

Hold: 5–10 seconds
Reps: 10–15 squeezes

Great warm-up exercise before squats or running.

7. Side-Lying Adduction Leg Raise

A deceptively tough isolated adductor burn.

How to do it:

• Lie on your side
• Bottom leg lifts toward ceiling
• Keep foot flexed and knee straight

Reps: 3×12–20

Extra Tips

• Warm-up matters: light band hip mobility + squeezes before heavy lifts
• Train through full range: don’t cut ROM short on lateral movements
• Balance strength & flexibility: adductors often get tight when weak
• Progress gradually: especially if returning from groin strain

Sample Weekly Adductor Boost

The Bottom Line

Strong adductors build a foundation for:

✔ powerful squats & deadlifts
✔ explosive athletic movement
✔ reduced groin injuries
✔ balanced hips & better posture

Add these exercises to your routine and your hips (and PRs) will thank you.