Men Adductors Workouts

Men adductor workouts centered on hip adduction strength and lower-body compounds, with clear RIR targets, realistic kilogram load examples, and practical week-to-week progression.
All filters2AdductorsRemove Adductors filterMenRemove Men filter
Set load units

Workout 1

4 exercises12 sets

Men Adductors Strength and Hypertrophy Template

Hamstrings, Quadriceps, Lower Back, Glutes, Adductors

An adductor-biased lower-body session that combines heavy bilateral work, direct adductor isolation, and frontal-plane control for balanced groin and thigh development.

  1. 1
    Barbell Sumo Deadlift
    anatomy
    anatomy
    1Exercise

    Barbell Sumo Deadlift

    Rest 2m 30s

    • 16 reps x 100 kgRIR 3
    • 26 reps x 100 kgRIR 2
    • 36 reps x 100 kgRIR 1

    Brace before each rep, wedge into the bar, and keep knees tracking over toes.

  2. 2
    Barbell Sumo Squat
    anatomy
    anatomy
    2Exercise

    Barbell Sumo Squat

    Rest 2m

    • 18 reps x 60 kgRIR 3
    • 28 reps x 60 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Use a shoulder-to-wide stance that keeps hips and knees aligned and allows consistent depth.

  3. 3
    Seated Hip Adduction (Machine)
    anatomy
    3Exercise

    Seated Hip Adduction (Machine)

    Rest 1m 30s

    • 112 reps x 35 kgRIR 2
    • 212 reps x 35 kgRIR 1
    • 312 reps x 35 kgRIR 1

    Pause briefly in shortened range, then control the eccentric for 2-3 seconds.

  4. 4
    Bodyweight Lateral Lunge
    anatomy
    anatomy
    4Exercise

    Bodyweight Lateral Lunge

    Rest 1m

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

    Sit into the working hip, keep the non-working leg long, and drive back with full-foot pressure.