The hip adductors, which include the adductor muscles, pectineus, and gracilis, are essential for lower-body stability, control, and power. These muscles play a critical role in movements like walking, running, and squatting, making them a key focus for athletes and fitness enthusiasts aiming to enhance performance or reduce the risk of injuries. Strengthening the adductors also improves hip mobility, balance, and overall lower-body function.
This page provides a detailed guide to adductor exercises, offering a variety of options for all fitness levels and equipment availability. From cable exercises like hip adductions to lever machine options such as seated and standing hip adduction, you’ll find a range of effective ways to target these muscles. For those with minimal equipment, bodyweight exercises, band-resistive movements, and suspended techniques such as side bridges provide accessible and versatile alternatives.
In addition to strength-building movements, a comprehensive selection of adductor stretches is included to promote flexibility and recovery. Stretches like the kneeling groin stretch, seated groin stretch, and PNF techniques help improve range of motion and prevent tightness. Whether your goal is to enhance athletic performance, improve hip function, or address muscle imbalances, this guide equips you with the tools needed to develop strong, resilient adductors.
Hip Adductor
Adductors, Pectineus, Gracilis
Cable
- Cable Hip Adduction
- Cable Lying Hip Adduction
Lever (Plate Loaded)
- Lever Plate Loaded Seated Hip Adduction
Lever (Selectorized)
- Lever Selectorized Lying Hip Adduction
- Lever Selectorized Seated Hip Adduction
- Lever Selectorized Standing Hip Adduction
Weighted
- Weighted Lying Hip Adduction
Band Resistive
- Band Resistive Hip Adduction
Body Weight
- Angled Side Bridge
- Bent Knee Side Bridge
- Side Bridge
Suspended
- Suspended Side Bend
- Suspended Side Bridge
Stretch
- Stretch Kneeling Groin
- Stretch Kneeling Side Lunge
- Stretch Lever
- Stretch Lying Groin
- PNF Bent Leg
- Towel
- Stretch Lying Wall Groin
- PNF Straight Leg
- Stretch Seated Groin
- Apparatus
- Chair or Bench
- Lever
- Stretch Side Lunge
- Stretch Squatting Groin
- Stretch Standing Groin
EXERCISES
