Free Adductor & Groin Exercises for Pain Relief & Hip Stability – Elite Performance Institute
Adductor Exercises
Inner thigh & groin strengthening drills to improve hip stability, reduce adductor strain risk, and support cutting, sprinting, and change-of-direction sports.
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Adductor Ball Squeeze Beginner
Supine squeeze with a ball between the knees to build inner thigh strength and improve basic pelvic control.
Adductor Ball Squeeze With Hip Flexion Beginner
Ball squeeze in a 90/90 position to train adductors in hip flexion for more functional, sport-like positions.
Adductor Band Pulldown Beginner–Intermediate
High-anchored band pulldown in standing to train hip control and adductor strength in an athletic stance.
Adductor Leg Raises Beginner
Bottom-leg raises in side-lying to directly load the adductors through a controlled, isolated range of motion.
Adductor Plate Slide Intermediate
Lateral slider or plate movement to build eccentric and concentric adductor strength through a larger range.
Adductor Strength Using a Band and Slider Intermediate–Advanced
Band and slider work, often with a partner, to load the adductors concentrically and eccentrically for higher-level groin strength.
Adductor Squeeze With Straight Legs Beginner–Intermediate
Straight-leg squeeze using a ball between the ankles to challenge the adductors in a longer lever position.
Adductor Swiss Ball Squeeze Beginner–Intermediate
Swiss ball squeezes or holds to build time-under-tension in the inner thighs and support hip and knee alignment.
Copenhagen Adduction Exercise (CAE) Advanced
Bench-supported Copenhagen plank to heavily load the adductors in a lengthened position—gold-standard groin strength work.
Copenhagen Adduction Exercise (CAE) 1-2-3 Variation Advanced
A progression-style approach to the Copenhagen that builds adductor strength, trunk stability, and hip/pelvic control by challenging you through controlled holds and/or steps in difficulty.
Copenhagen Adduction Exercise (CAE) With Partner Assist Intermediate–Advanced
Partner-supported Copenhagen holds and reps to progress load, range, and control safely at higher intensities.
Copenhagen Adduction Exercise: Alligator Variation Advanced
Copenhagen setup with the bottom leg lifting toward the top leg to create a powerful closing force through the adductors.
Copenhagen Adduction Exercise: Isometric Weighted Variation Intermediate
A progression that increases adductor demand by adding external load to the top leg while maintaining a controlled isometric hold.
Copenhagen Adduction Exercise: Isometric Variation Intermediate
Chair or bench-based Copenhagen holds to emphasize static adductor strength and side-bridge control without added motion.
Copenhagen Adduction Exercise: Knee Drive Variation Advanced
Copenhagen hold with rhythmic knee drives from the bottom leg to add instability, coordination, and dynamic pelvic control.
Side Plank Adductor Squeeze Intermediate
Side plank with a ball squeeze to combine adductor loading with lateral core stability and pelvic control.
Sideline Adductor Ball Squeeze Beginner
Side-lying ball squeezes for gentle inner thigh loading in a supported position—great for early-stage groin work.
Isometric Standing Banded Hip Adduction Beginner–Intermediate
Hold band tension in standing to strengthen the adductors, improve hip stability, and build pelvic control in a functional upright position.
Standing Banded Hip Adduction Beginner–Intermediate
Controlled standing band pulls to strengthen the adductors in an upright, functional position with scalable resistance.