Muscle group
Adductors Exercises
The inner thigh, pulling your leg toward the midline. They are heavily involved in wide-stance squatting and in changing direction, and they are a common site of strain in field sports.
Wide-stance squats, sumo work and lunges load them without any isolation at all. Direct adduction work is worth adding if you play a sport with hard direction changes.
5 adductors exercises in Gym Journal
1 compound and 4 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Adductor Ball Squeeze | Other | isolation | 20–40 |
| Adductor Machine | Machine | isolation | 10–15 |
| Cable Hip Adduction | Cable | isolation | 10–15 |
| Copenhagen Plankalso Abs | Bodyweight | isolation | 20–40 |
| Cossack Squatalso Quads, Glutes | Bodyweight | compound | 8–12 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.