Adductors Workouts

Adductor-focused workouts that combine direct hip-adduction work with squat, lunge, and hinge patterns to build inner-thigh strength, support lower-body performance, and progress load safely over time.
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Set load units

Workout 1

5 exercises15 sets

Adductors Strength Template

Adductors, Quadriceps, Hamstrings, Glutes, Lower Back

A lower-body session centered on adductor hypertrophy and strength using one direct adductor movement plus compound patterns with practical RIR-based progression.

  1. 1
    Machine Hip Adduction
    anatomy
    1Exercise

    Machine Hip Adduction

    Rest 1m 30s

    • 112 reps x 25 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 35 kgRIR 1

    Keep pelvis stable against the pad and avoid bouncing at end range. Drive inward with full-foot pressure and controlled return.

  2. 2
    Dumbbell Sumo Squat
    anatomy
    anatomy
    2Exercise

    Dumbbell Sumo Squat

    Rest 2m

    • 110 reps x 20 kgRIR 3
    • 28 reps x 24 kgRIR 2
    • 38 reps x 28 kgRIR 1

    Use a wide stance with toes slightly out, sit between the hips, and keep knees tracking over toes.

  3. 3
    Dumbbell Forward Lunge
    anatomy
    anatomy
    3Exercise

    Dumbbell Forward Lunge

    Rest 1m 30s

    • 110 reps x 8 kgRIR 3
    • 28 reps x 10 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Step long enough to keep front heel planted and control the descent without crashing the rear knee.

  4. 4
    Bodyweight Lateral Lunge
    anatomy
    anatomy
    4Exercise

    Bodyweight Lateral Lunge

    Rest 1m 15s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Sit hips back over the working leg and keep the opposite leg long with the foot grounded.

  5. 5
    Dumbbell Deadlift
    anatomy
    anatomy
    5Exercise

    Dumbbell Deadlift

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 28 reps x 28 kgRIR 2
    • 38 reps x 32 kgRIR 1

    Brace before each rep, keep shoulders packed, and finish by driving hips through rather than leaning back.