AdductorAdductor Ball SqueezeA supine inner-thigh ball squeeze with three options shown in the video: steady hold, intervals, and a 1–2–3 ramp.Equipment: A slightly under-inflated volleyball works great, but any small ball, yoga block, pillow, or rolled towel can work. Softer objects often feel better early on; firmer objects can increase the challenge.View exercise EPI / Inner thigh / movement collection
Adductor & Groin Exercises
Train your inner thighs with accessible squeezes, progressive Copenhagen variations, and controlled lateral loading.
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01 / EXERCISE VIDEOS
Browse exercises
26 exercises in this collection
AdductorAdductor Ball SqueezeA supine inner-thigh ball squeeze with three options shown in the video: steady hold, intervals, and a 1–2–3 ramp.Equipment: A slightly under-inflated volleyball works great, but any small ball, yoga block, pillow, or rolled towel can work. Softer objects often feel better early on; firmer objects can increase the challenge.View exercise 
AdductorAdductor Ball Squeeze With Hip FlexionA 90/90 adductor squeeze variation that challenges inner-thigh strength while increasing demand on pelvic control and the trunk.Equipment: A volleyball works great, but any small ball, pillow, or rolled towel can work. Inflatable balls provide accommodating resistance—squeeze harder, and they push back more.View exercise 
AdductorAdductor Band PulldownA partner-assisted adductor exercise using a long resistance band to train inner-thigh control and strength while keeping the leg path clean and stable.Equipment: A long resistance band and a partner. This works best with a longer band so your partner can maintain a straight, consistent pull above the leg.View exercise 
AdductorAdductor Leg RaisesBottom-leg raises in side-lying to directly load the adductors through a controlled, isolated range of motion.Equipment: None to start. You can add a leg weight for extra challenge later.View exercise 
AdductorAdductor Plate SlideA slider/plate-based adductor drill that trains inner-thigh strength and control as the leg moves out and returns under control.Equipment: A furniture slider/valslide or a paper/plastic plate on a smooth surface (tile, hardwood, or a low-friction mat).View exercise 
AdductorAdductor Squeeze With Straight LegsAn inner-thigh squeeze variation performed with the legs straight to challenge adductor engagement while keeping the body position simple and controlled.Equipment: A small ball, pillow, yoga block, or rolled towel—anything you can comfortably squeeze between the legs as shown in the video.View exercise 
AdductorAdductor Strength Exercise Using Band and SliderA band-and-slider combination that challenges the adductors while training smooth control as the leg moves and returns.Equipment: A resistance band plus a slider/plate (or a low-friction surface setup) depending on how you perform the variation shown in the video.View exercise 
AdductorAdductor Swiss Ball SqueezeA swiss-ball squeeze variation that trains inner-thigh strength and pelvic control using accommodating resistance you can scale with effort.Equipment: A swiss ball (or a similar larger ball) set up as shown in the video.View exercise 
AdductorCopenhagen Adduction Exercise (CAE)A high-value adductor strength exercise using a side-plank setup that challenges inner-thigh strength and hip/pelvic control.Equipment: A bench, box, chair, or partner support surface (as shown in the video) to support the top leg.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) 123 VariationA Copenhagen Adduction Exercise variation that uses a simple 1-2-3 effort pattern to build control and progressively increase inner-thigh demand.Equipment: A bench/box/chair (or partner support) for the top leg, as shown in the video.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) Circle VariationA Copenhagen adduction exercise variation that adds circular leg motion to challenge adductor strength, pelvic control, and trunk stability in a more dynamic way.Equipment: Bench, box, or sturdy elevated surface.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) Isometric Rotation VariationA Copenhagen-based isometric that adds rotational control, helping challenge the adductors, obliques, and pelvis in a more dynamic stability demand.Equipment: Bench, box, or stable surface for the top leg.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) Isometric VariationA Copenhagen isometric hold variation focused on building inner-thigh strength and pelvic control in a stacked side-plank position.Equipment: A bench/box/chair (or partner support) for the top leg, as shown in the video.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) Modified VariationA modified Copenhagen adduction exercise that reduces leverage while still building groin strength, adductor capacity, and pelvic control.Equipment: A bench, box, or other stable elevated surface and a mat or comfortable floor surface.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) Using a Swiss BallA Copenhagen adduction exercise variation using a Swiss ball to challenge adductor strength, trunk stability, pelvic control, and lower-body coordination.Equipment: Swiss ball.View exercise 
AdductorCopenhagen Adduction Exercise (CAE) Weighted Isometric VariationA Copenhagen isometric progression that adds external load to increase inner-thigh demand while you maintain a stacked, controlled position.Equipment: A bench/box/chair for support plus the external load used in the video (weight plate/dumbbell/appropriate option based on your setup).View exercise 
AdductorCopenhagen Adduction Exercise (CAE) With Partner AssistA partner-assisted Copenhagen variation that helps you maintain position while building inner-thigh strength and pelvic control.Equipment: A partner plus a support surface (bench/box/chair) depending on how the variation is set up in the video.View exercise 
AdductorCopenhagen Adduction Exercise: Alligator VariationA Copenhagen variation that adds dynamic control demands while keeping the focus on inner-thigh strength and pelvic stability.Equipment: A bench/box/chair (or equivalent support surface) as shown in the video.View exercise 
AdductorCopenhagen Adduction Exercise: Knee Drive VariationA Copenhagen variation that adds a knee-drive component to increase control demands while keeping the focus on inner-thigh strength and pelvic stability.Equipment: A bench/box/chair (or equivalent support) for the top leg, as shown in the video.View exercise 
AdductorCopenhagen Adduction Med Ball IsometricAn isometric Copenhagen adduction variation using a medicine ball to challenge groin strength, pelvic control, and lateral trunk stability.Equipment: A medicine ball and a comfortable floor surface or mat.View exercise 
AdductorIsometric Standing Banded Hip AdductionA standing band-resisted isometric to build inner thigh strength, hip stability, and adductor control in a more functional upright position.Equipment: Resistance band anchored to a sturdy object. Optional: wall or chair for light balance support.View exercise 
AdductorStrengthSeated Adductor Ball SqueezeA seated inner-thigh isometric exercise using a ball between the knees to build controlled adductor tension and pelvic stability.Equipment: Stable bench or chair and a small, compressible exercise ballView exercise 
AdductorSide Plank Adductor SqueezeA side-plank variation that adds an inner-thigh squeeze to build adductor strength while reinforcing trunk and pelvic control.Equipment: A small ball, pillow, yoga block, or rolled towel to squeeze (as shown in the video), plus floor space or a mat.View exercise 
AdductorSideline Adductor Ball SqueezeA side-lying adductor squeeze variation that targets the inner thigh while keeping the setup simple and easy to scale.Equipment: A small ball, pillow, yoga block, or rolled towel—anything you can comfortably squeeze as shown in the video.View exercise 
AdductorStanding Banded Hip AdductionA standing banded adduction drill that targets the inner thigh while training control of the leg path and pelvis during a functional stance position.Equipment: A resistance band and a secure anchor point (or setup shown in the video) that allows a smooth line of pull.View exercise 
AdductorStanding Swiss Ball Adductor SqueezeA simple standing inner-thigh exercise that uses a Swiss ball to create controlled adductor tension while maintaining an upright posture.Equipment: Swiss ball that fits securely between the thighs or knees.View exercise No exercises match this search. Try a different keyword or clear your search.
02 / THE MOVEMENT
Build adductor strength with the right progression
Explore inner-thigh exercises ranging from low-load ball squeezes and standing band work to demanding Copenhagen adduction variations. Choose a level that suits your current capacity, and progress the load, lever length, or range of motion gradually.
03 / HELPFUL GUIDANCE
Common questions
Are Copenhagen exercises appropriate for beginners?
Short-lever or assisted Copenhagen variations can be useful entry points, but the full long-lever exercise is demanding. Start with the least challenging version that you can control.
Should groin-strength exercises feel painful?
Some loading effort is expected, but escalating or sharp groin pain is a reason to reduce intensity or stop and seek individualized assessment.
These exercise demonstrations are for general education, not an individualized diagnosis or treatment plan. Modify or stop activities that worsen symptoms and seek appropriate guidance when needed.