Muscle group
The adductors on the inside of the thigh pull your legs together. Wide-stance squats and inner-leg lifts train them directly, and they work in most squat and lunge patterns too.
Written by the GymStreak coaching teamUpdated
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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.
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Sumo squats, with a wide stance and toes turned out, place more demand on the adductors than a standard stance. Side-lying inner leg lifts train them in isolation with bodyweight. Lateral lunges and side-to-side movements stretch and strengthen them together. Warm up before fast or wide-stance work: groin strains are common in sports that involve sudden changes of direction.
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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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