Adductor exercises
9 exercises in GymVim train the adductors as their primary muscle. 6 are rated beginner, 2 intermediate and 1 advanced.
Exercises
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Adductors with
Other muscles
- Glutes, 125 exercises
- Quads, 122 exercises
- Abs, 70 exercises
- Lats, 68 exercises
- Front Delts, 65 exercises
- Chest, 63 exercises
- Traps, 39 exercises
- Hamstrings, 38 exercises
- Biceps, 31 exercises
- Triceps, 30 exercises
- Calves, 25 exercises
- Side Delts, 17 exercises
- Forearms, 16 exercises
- Upper Back, 13 exercises
- Rear Delts, 11 exercises
- Lower Back, 8 exercises
About the adductors
The adductors are the group along the inner thigh: adductor magnus, longus and brevis, plus gracilis and pectineus. Their shared action is pulling the thigh back towards the midline of the body. Adductor magnus is the largest and is a partial exception, because its rear portion also assists hip extension, which makes it a contributor to squatting and hinging rather than only to adduction.
Direct work means resisting the leg being pulled away from the midline: adduction machines, cable work, and side-lying or Copenhagen style holds. Indirect work comes from anything with a wide stance or a long step to the side, such as sumo stance pulling, wide squats and lateral lunges, where the adductors have to arrest and reverse the movement. The group is easy to overlook because nothing in a conventional stance demands much from it.
Good to know
- How many adductor exercises does GymVim have?
- 9 exercises train the adductors as their primary muscle. Every one has a video, step-by-step instructions and the mistakes people actually make, free in the app.
- What equipment do adductor exercises need?
- The most common are bodyweight, dumbbell, kettlebell, machine. 5 of the 9 need no equipment at all.
- Are there beginner adductor exercises?
- Yes. 6 of the 9 are rated beginner, 2 intermediate and 1 advanced. The filters at the top of this page narrow the list to one level.