Bodyweight · Adductors
There are 5 bodyweight exercises for the adductors here: 4 compound movements and 1 isolation exercise, beginner to advanced level. Good places to start: Jumping Jacks. By level: 1 beginner, 3 intermediate and 1 advanced. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The adductor group includes the adductor magnus, longus and brevis, the gracilis and the pectineus. Together they pull the thigh toward the midline (adduction). The large adductor magnus also helps extend the hip, which is why it works hard at the bottom of a squat.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Add a wide-stance squat to leg day and one isolation move such as an inner leg lift. Sumo squat with calf raise is a good bodyweight combination for home workouts.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Advanced isolation bodyweight exercise for the adductors, also working the hamstrings, quadriceps and abs.
Free GymStreak calculators that go with adductors training.
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