Adductor Exercises
Adductor Exercises
Inner thigh & groin strengthening drills to improve hip stability, reduce adductor strain risk, and support cutting, sprinting, and change-of-direction sports.
Adductor Ball Squeeze
BeginnerSupine squeeze with a ball between the knees to build inner thigh strength and improve basic pelvic control.
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Adductor Ball Squeeze With Hip Flexion
BeginnerBall squeeze in a 90/90 position to train adductors in hip flexion for more functional, sport-like positions.
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Adductor Band Pulldown
Beginner–IntermediateHigh-anchored band pulldown in standing to train hip control and adductor strength in an athletic stance.
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Adductor Leg Raises
BeginnerBottom-leg raises in side-lying to directly load the adductors through a controlled, isolated range of motion.
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Adductor Plate Slide
IntermediateLateral slider or plate movement to build eccentric and concentric adductor strength through a larger range.
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Adductor Strength Using a Band and Slider
Intermediate–AdvancedBand and slider work, often with a partner, to load the adductors concentrically and eccentrically for higher-level groin strength.
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Adductor Squeeze With Straight Legs
Beginner–IntermediateStraight-leg squeeze using a ball between the ankles to challenge the adductors in a longer lever position.
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Adductor Swiss Ball Squeeze
Beginner–IntermediateSwiss ball squeezes or holds to build time-under-tension in the inner thighs and support hip and knee alignment.
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Copenhagen Adduction Exercise (CAE)
AdvancedBench-supported Copenhagen plank to heavily load the adductors in a lengthened position—gold-standard groin strength work.
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Copenhagen Adduction Exercise (CAE) With Partner Assist
Intermediate–AdvancedPartner-supported Copenhagen holds and reps to progress load, range, and control safely at higher intensities.
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Copenhagen Adduction Exercise: Alligator Variation
AdvancedCopenhagen setup with the bottom leg lifting toward the top leg to create a powerful closing force through the adductors.
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Copenhagen Adduction Exercise: Isometric Variation
IntermediateChair or bench-based Copenhagen holds to emphasize static adductor strength and side-bridge control without added motion.
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Copenhagen Adduction Exercise: Knee Drive Variation
AdvancedCopenhagen hold with rhythmic knee drives from the bottom leg to add instability, coordination, and dynamic pelvic control.
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Side Plank Adductor Squeeze
IntermediateSide plank with a ball squeeze to combine adductor loading with lateral core stability and pelvic control.
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Sideline Adductor Ball Squeeze
BeginnerSide-lying ball squeezes for gentle inner thigh loading in a supported position—great for early-stage groin work.
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Standing Banded Hip Adduction
Beginner–IntermediateControlled standing band pulls to strengthen the adductors in an upright, functional position with scalable resistance.
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