Do you think squats are enough for toned legs? Think again.
While squats and lunges are fitness favorites, they often neglect one of the most crucial yet undertrained muscle groups: the adductors—the inner thigh muscles responsible for stability, balance, and hip mobility.
Whether you’re an athlete, gym-goer, or fitness newbie, strengthening your adductors not only sculpts your legs but also protects your knees, improves posture, and enhances overall leg performance.
Let’s break down 13 powerful adductor exercises you can do using standard gym equipment. Each includes how-to instructions, so you can start reaping the benefits of stronger inner thighs today.
Table of Contents
What Can Happen After 30 Days of Adductor Exercises
| Positive Changes | Things to Keep in Mind |
|---|---|
| Improved inner thigh strength and stability | Muscle definition may still be minimal without overall fat loss |
| Better hip mobility and flexibility | Consistency is key—missing sessions slows progress |
| Enhanced balance and coordination in lower-body movements | Results vary based on diet, intensity, and individual fitness |
| Reduced risk of groin or knee injuries | Overtraining can lead to fatigue or minor strains |
| Increased awareness and control of lower body | You may experience soreness—especially if you’re new to training |
| Improved performance in squats, lunges, and athletic movement | Proper form still needs attention to avoid long-term issues |
| Boost in workout motivation and mind-muscle connection | Visible changes may take longer if not paired with full-body work |
Do’s and Don’ts of Adductor Exercises
| Do’s | Don’ts |
|---|---|
| Warm up before starting inner thigh workouts | Don’t skip warm-up or go straight into heavy sets |
| Start with light weight to master proper form | Don’t lift heavy too soon – it increases injury risk |
| Use a full range of motion for maximum activation | Don’t use short, jerky reps that limit engagement |
| Engage your core to support balance and posture | Don’t slouch or round your back during standing moves |
| Stretch and cool down post-workout | Don’t ignore tightness or discomfort in the groin area |
| Combine machine and free-weight exercises | Don’t rely on just one type of movement for adductor gains |
| Train adductors 2–3 times per week with rest days | Don’t overtrain—muscles need time to recover and grow |
| Focus on controlled, slow movements | Don’t use momentum to complete reps |
| Stay hydrated and maintain proper nutrition | Don’t expect visible changes without supporting lifestyle |
1. Seated Adductor Machine (Inner Thigh Machine)
Myth: “Machines don’t build real strength.” False! The adductor machine precisely targets the inner thighs with safe, isolated movement.
How to Do It:
- Sit with your back flat and knees bent.
- Adjust the pads to a comfortable wide position.
- Squeeze your legs together against resistance.
- Hold for 1-2 seconds, then slowly release.
- Do 3 sets of 12–15 reps.
2. Cable Standing Adduction
How to Do It:
- Attach an ankle strap to the low pulley.
- Stand sideways with the strapped ankle farthest from the machine.
- Slowly bring your leg across your body.
- Pause, then return with control.
- Do 3 sets of 10–12 reps each leg.
Tip: Hold onto the machine or a bar for better balance.
3. Smith Machine Side Lunge
How to Do It:
- Load a barbell on the Smith machine at shoulder height.
- Position feet wider than hip-width.
- Lunge to one side while keeping the other leg straight.
- Push through the bent leg to return to the start.
- Do 3 sets of 8–10 reps per side.
Did You Know? Side lunges target both adductors and glutes in one motion.
4. Sumo Deadlift (Using Barbell or Dumbbells)
How to Do It:
- Stand with feet wider than shoulders, toes pointed out.
- Hold a barbell/dumbbell between legs.
- Lower the weight by pushing hips back.
- Drive through heels and inner thighs to rise.
- Do 3 sets of 8–12 reps.
5. Leg Press with Feet High and Wide
How to Do It:
- Sit on the leg press machine.
- Place feet high and wide on the platform.
- Lower the platform slowly.
- Push back up using your inner thighs and glutes.
- Do 3 sets of 10–12 reps.
Why It Works: The wide stance shifts focus to the inner thigh muscles.
6. Cable Crossover Inner Thigh Pull
How to Do It:
- Use dual cable pulleys set at ankle height.
- Attach ankle straps and stand in a wide stance.
- Pull one leg across the body while keeping the torso upright.
- Return slowly.
- Do 3 sets of 12 reps per leg.
7. Hip Adduction on Stability Ball (With Weight Plate or Dumbbell)
How to Do It:
- Lie on your side with a stability ball between your ankles.
- Squeeze the ball using your adductors.
- Add a small plate for extra resistance.
- Hold for 5 seconds, release slowly.
- Do 3 sets of 15 reps.
Fact: This is a great functional variation that also works your core.
8. Adductor Slide on Sliders or Towels
Gym Equipment Alternative: Use towels on a smooth floor if sliders are unavailable.
How to Do It:
- Stand with feet on sliders.
- Slowly slide one leg outward.
- Engage adductors to pull it back in.
- Keep back straight and core engaged.
- Do 3 sets of 10 reps each side.
9. Copenhagen Plank on Bench
How to Do It:
- Lie sideways next to a bench.
- Place your top leg on the bench.
- Raise your body into a side plank using your inner thigh.
- Hold for 20–30 seconds, switch sides.
- Repeat 3 times per side.
Challenging but powerful, this bodyweight move uses gym benches effectively for adductor strength.
10. Bosu Ball Sumo Squats
How to Do It:
- Stand on a Bosu ball with feet wide apart.
- Lower into a deep sumo squat.
- Squeeze your inner thighs as you push up.
- Do 3 sets of 15 reps.
Why This Works: The unstable surface activates more muscle fibers in your thighs and core.
11. Inner Thigh Leg Raise on Leg Curl Machine
How to Do It:
- Lie sideways on the leg curl bench.
- Place the bottom leg under the pad.
- Raise your leg upward against resistance.
- Lower slowly.
- Do 3 sets of 12 reps per leg.
12. Kettlebell Cossack Squats
How to Do It:
- Hold a kettlebell at chest level.
- Step out to the side, squatting into one leg while the other stays extended.
- Keep your heel grounded.
- Return to start and alternate sides.
- Do 3 sets of 6–8 reps per leg.
Did You Know? Cossack squats are a staple in martial arts for developing hip mobility and adductor strength.
13. Resistance Band Machine Pulldown with Adduction Squeeze
How to Do It:
- Attach resistance bands to a lat pulldown bar.
- Place a yoga block or soft ball between your knees.
- As you pull the bar down, squeeze your knees together.
- Hold for 2 seconds, then release.
- Do 3 sets of 10–12 reps.
This full-body move sneaks in adductor activation while working your upper body.
Final Thoughts
Your inner thighs do more than just complete your leg aesthetic—they’re central to functional movement, athletic power, and injury prevention.
Skipping them could be the silent culprit behind your plateau in lower body progress. These 13 gym-based adductor exercises offer a variety of options to target and strengthen this often-neglected area with the equipment you already use.
Stronger adductors = stronger lifts, smoother movement, and better leg symmetry. Start adding 2–3 of these to your weekly workouts and feel the transformation within weeks.
Frequently Asked Questions (FAQs)
What are the adductor muscles, and why are they important?
Adductor muscles are located in your inner thighs and are responsible for pulling your legs toward the midline of your body. They play a crucial role in balance, hip stabilization, athletic performance, and injury prevention, especially in the knees and groin.
How often should I train my adductors?
You can train your adductors 2–3 times per week, depending on your fitness level. Ensure you allow at least 48 hours of rest between intense sessions to allow for muscle recovery and growth.
Can adductor exercises help reduce inner thigh fat?
While these exercises strengthen and tone the inner thigh muscles, spot reduction is a myth. For visible results, combine resistance training with cardiovascular exercise and proper nutrition to reduce overall body fat.
Are machines better than free weights for adductor training?
Not necessarily. Machines like the adductor/abductor machine provide isolated control and are beginner-friendly, while free weights and bodyweight movements activate stabilizing muscles and offer functional strength benefits. A mix of both is ideal.
Are these exercises safe for beginners?
Yes. Most of the listed exercises can be scaled to suit beginners by adjusting weights, reps, or using machines with guided movement. Always start with lighter resistance and prioritize proper form to avoid injury.
I feel groin discomfort during adductor exercises. What should I do?
Stop immediately if you feel sharp or unusual pain. Mild tightness is common, especially if you’re new to adductor training, but pain may indicate a strain. Consult a fitness professional or physiotherapist before continuing.
Can I do adductor exercises at home without gym equipment?
Yes! While this guide focuses on gym equipment, you can do effective adductor workouts at home using resistance bands, sliders, a yoga ball, or even just your body weight. Variations like side-lying leg lifts and Copenhagen planks are excellent options.
Do adductor exercises also work glutes or other muscles?
Many compound movements like sumo deadlifts, side lunges, and Cossack squats engage the glutes, hamstrings, and quads alongside adductors. This makes them highly effective for full lower-body development.
What’s the best gym machine for inner thigh workouts?
The seated adductor machine is the most direct gym equipment targeting the inner thighs. For variety and progression, complement it with cable machines, Smith machine movements, and leg press variations.
How long does it take to see results from adductor training?
With consistent training (2–3 times per week), most people begin noticing improved strength, stability, and muscle tone in the inner thighs within 4 to 6 weeks, depending on their overall fitness routine and diet.
