Compound · Adductors
These 4 exercises are the compound (multi-joint) exercises for the adductors in the GymStreak library, beginner to intermediate level, using bodyweight. Good places to start: Jumping Jacks. By level: 1 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound adductors exercises move more than one joint, so they let you use heavier loads and train the adductors together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
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.
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.
Free GymStreak calculators that go with adductors training.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
