Isolation · Adductors
Inner Leg Lift is the one isolation (single-joint) exercise for the adductors in the GymStreak library, all advanced level, using bodyweight.
Written by the GymStreak coaching teamUpdated
01
Isolation adductors exercises move a single joint, so the adductors do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
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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.
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