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 (CAE) Isometric Rotation Variation Intermediate–Advanced
Copenhagen progression that adds rotational control to challenge the adductors, trunk, and pelvic stability.
Copenhagen Adduction Exercise (CAE) Circle Variation Advanced
A Copenhagen adduction exercise variation that adds circular leg motion to challenge adductor strength, pelvic control, and trunk stability in a more dynamic way.
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.
Adductor & Groin Strength Exercises for Athletes
This adductor exercise library includes 20 free adductor and groin exercise videos focused on inner thigh strength, Copenhagen adduction progressions, hip stability, and groin strain rehab. These drills are designed for runners, field athletes, court sport athletes, and active adults who need better control through the hips and pelvis.
Browse adductor ball squeezes, standing banded hip adduction exercises, side plank adductor squeezes, adductor slider drills, and Copenhagen plank variations that progress from beginner-friendly isometric loading to advanced sport-specific groin strengthening.
The adductor videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are commonly used to support groin pain rehab, hip stability, cutting mechanics, sprinting, change-of-direction training, return-to-sport progressions, and performance-based rehab throughout the Chicagoland area.