12 Adductor Exercises To Support And Strengthen Your Hips

Wide squat is done with the legs placed at a wider distance - this position helps engage this inner thigh muscle effectively. Also known as Sumo Squat, this workout could also target the glutes, core, and hamstrings.

To ramp up the challenge for this squat variation, we can perform it through holding various weights in our hands like dumbbells or kettlebells.

Steps To Do It:

• Stand tall with the the feet wider than shoulder width apart. Slightly turn the toes outwards as well.
• Place your arms at the chest level to maintain core stability.
• Push your hips back slightly and lower them to the floor.
• Once the thighs become parallel to the ground, halt the lowering process.
• Hold this pose for 30 seconds to a minute. Then return to the starting position.
• Perform this activity for 10 to 12 reps.

Practicing the lateral lunges can support our hips as they activate the adductor muscles with sideways movement of this exercise. When we stretch our legs to the side, our inner thigh muscles get stretched, which could also enhance the hip’s range of motion.

Doing the lateral lunges will also loosen the tight leg muscles, and this could reduce problems related to muscle stiffness during workout sessions or sports.

Steps To Do It:

• Start by standing tall with a straight back and relaxed shoulders.
• The arms should be your sides or at the chest level. The feet must be close to each other.
• Now, take a wide step to the right with your right leg. Bend the right knee as you reach down. The hips will also need to push back slightly.
• Keep the left leg straight, and we can feel a powerful stretch in the adductors.
• The right knee and toes should be aligned with each other to prevent injuries.
• Stay in the lateral lunge pose for 30 seconds, then raise the body through pressing the heels.
• Continue practicing this exercise for 10 reps, then switch sides.

This hip adductor workout is simple to perform and could be done anywhere - at home, office, or gym. Just a little space is all we need to successfully practice this exercise.

Doing them in a standing position helps stabilize the hips and pelvis, which contributes to hip strength. You can do them with just bodyweight resistance, or, for an extra challenge, loop a resistance band around your legs.

Steps To Do It:

• Stand with a flat back and feet hip width apart. The arms must be by your sides. You can also take the support of a chair or desk.
• Raise the right leg off the ground, but do not bend the knee. Bring the raised leg forward.
• Slowly move the right leg in the left direction. Maintain a straight back throughout the movement.
• Move the leg as far as possible without bending the knee.
• Hold at the top of the movement for a few seconds.
• Return back to the initial position with slow, controlled momentum.
• Conduct this exercise for desired number of reps.

If we have a foam roller at home, then we could use them for training our adductors. This equipment can offer a great workout for this inner thigh muscle, and may help reduce any tightness or pain in the area too.

Sticking with this workout can boost our hip strength and level up athletic performance. Doing it before squats or lunges will also make those sessions feel way better.

Steps To Do It:

• Grab a foam roller and place it on the ground on your right side.
• Now, lie down on the floor in a pronated position.
• Put the right thigh above the foam roller. The toes should also be extended outwards to expose the adductor muscle.
• Support your upper body with the help of forearms. The back and neck should be aligned properly.
• Take a deep breath, and start moving the thighs up and down slowly.
• Keep the movement limited to your thigh area. Do not go beyond the knees.
• Practice this exercise for 10 to 12 reps, then switch sides.

One of the best hip adductor exercises out there, this plank variation feels like a side plank on an elevated surface. This plank stretches the adductor muscles, helping to ease tightness. Flexible adductors are needed for supporting the hips, especially during bending movements.

Moreover, Copenhagen plank is great for boosting balance and coordination. It also builds serious core strength and can be leveled up by holding a weight to crank up the intensity.

Steps To Do It:

• Get on the plank pose with the forearms supporting the upper body. A chair or flat bench must be behind the legs.
• Raise the right leg and place it on top of the flat bench. The left leg should then hold the bottom of the bench.
• Tilt the body sideways to the left side, with the left forearm supporting the entire body weight.
• The hips and back must be aligned in a straight line.
• You could place the right arm on your side or raise them upwards.
• Stay in this pose for a few seconds, then lower the body down.
• Repeat this process for desired number of reps.

We can adjust the Spiderman stretch to focus more on the hip adductors through putting pressure on the front leg. This stretching exercise is fantastic for targeting the glute, hamstrings, hip flexors, and shoulders. 

We need to be careful not to overstretch the muscles since it may lead to injuries. Some variations like the World’s Greatest Stretch could also be performed alongside the Spiderman stretch.

Steps To Do It:

• Get on a tabletop pose with the arms under shoulders and knees under the hips.
• Bring the left leg forward towards the chest. The leg should lie beside your left arm.
• Lift the other leg slightly off the ground. It must be supported by your toes.
• Now, twist the upper body and hold the left thighs with your hand.
• Push the thigh outward without shifting the position of the left foot.
• Practice this exercise for desired number of reps.

By lifting the leg against gravity while lying down, we can effectively engage the adductor muscles and strengthen them. It does not need any complex equipment and could be done from our home or gym.

To add an extra challenge, we could loop a resistance band around our knees to make the core engage even harder for the leg lifts. Moreover, we should not overdo the range of motion, as our hip joints may suffer unnecessary strain.

Steps To Do It:

• Lie down on the floor on your left side. The legs should be extended while the back is straight.
• Stack the right leg on top of the left one. The head may be supported with our arm or a pillow.
• Engage the core muscles, and slowly raise the right leg towards the ceiling. Do not bend at the knee during the lifting process.
• Hold at top of the movement for 30 seconds, then bring down the leg slowly.
• Continue this activity for 10 to 12 reps.

This workout is just like the standing hip adduction, but here, we will be stretching our adductor muscles in a quadruped position. This pose provides more stability, making it easier to train the adductors with heavier resistance, like a resistance band.

Moreover, the banded adduction minimizes the chance of leaning the upper body or using momentum, which helps prevent cheating during the exercise.

Steps To Do It:

• Get down on all fours with the hands under shoulders and knees under hips.
• Loop a resistance band on a squat rack or any other support item.
• The other end of the band should be tied around the thigh closest to the squat rack.
• Then, lift the knees off the ground. Balance the lower body on your toes.
• Start pulling the resistance band towards the left, then move out to the squat rack.
• Continue this process for 10 reps, then switch the leg.

We can also work our adductor muscles using a cable machine. It provides constant tension throughout the movement, so it’s worth trying hip adduction workouts with this equipment next time we’re at the gym.

Consistent practice on a cable machine can improve our range of motion and help stabilize our hips. Just make sure to maintain proper momentum while moving the legs to avoid injuries.

Steps To Do It:

• Start by standing near a cable machine. One hand must be holding the pole for support.
• Set the pulley height to the lowest setting. Attach the cable to the ankle of the nearest leg.
• Next, lift the attached leg without bending the knee. The other leg should support the entire body weight.
• Slowly pull the cable-attached leg in the opposite direction. Keep the back straight during the process.
• Bring the attached leg back to the center and then swing towards the cable machine.
• Conduct this activity for desired number of reps.

This squat variation is great for engaging the adductor muscles as it challenges their flexibility, balance, and strength at once. The Bulgarian split squat’s setup makes the adductors work hard to stabilize the body, especially while lowering down the hips.

Moreover, this workout is unilateral in nature, which means that we’ll be working one leg at a time. This could help us avoid muscular imbalances and correct bad posture.

Steps To Do It:

• Stand up straight with the back facing a flat bench. The arms should be at your chest level.
• Extend the left leg behind and place it on the bench. The right foot will be supporting the body weight.
• Now, lower the hips slowly through bending at the right knee.
• Go as low as possible until your right thigh becomes parallel to the floor.
• Do not arch or round the back during the lowering phase. The front knee needs to be aligned with the toes too.
• Hold this pose for 30 seconds, feeling a good stretch in the adductors.
• Press through the heels to stand back up.
• Practice this exercise for 10 to 12 reps.

Just like the sumo squat, this deadlift variation also features a wider feet stance. This stance will target the adductor muscles more effectively. When we lift and lower the barbell, the adductors play a big role in hip extension and knee alignment.

Steps To Do It:

• Place a barbell in front of your shin and stand with feet wider than shoulder width apart.
• Grab the weight and hold it firmly with both hands.
• Hinge at the hips, push them back, and engage the ab muscles. Keep the back straight throughout the movement.
• Slowly lift the barbell upwards by driving your hips forward. Raise the weight till the body comes into standing pose. The barbell must be at your thigh area.
• Stay in this pose for some seconds, then bring the barbell back to the ground.
• Perform the activity for 5 to 7 reps.

If we have mastered the side-lying leg lift, this exercise might feel like a breeze. Clamshells are done with bent knees lifted, mimicking the opening of a clamshell - that’s where the name comes from.

To increase the workout’s intensity, we could loop a resistance band around our knees. Just make sure the hips don’t roll backward, as that could lead to injuries.

Steps To Do It:

• Start by lying down on the ground on your left side. Keep the right leg on top of the left one.
• Bend the knees and bring the feet closer to the hips.
• You could support the head with your arm or a pillow.
• Engage the core, and raise the top leg slowly and steadily. The other leg should stay stationary.
• Lift the right leg as high as you can. Do not arch the back while raising the leg.
• Hold at the top for 30 seconds.
• Return back to the initial position through lowering the top leg.
• Perform this exercise for desired number of reps.