Women Adductors Workouts

Women adductor workouts built around direct hip-adduction work and unilateral lower-body patterns, using evidence-informed near-failure effort targets and practical kilogram loading progressions.
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Set load units

Workout 1

4 exercises12 sets

Women Adductor Strength and Hypertrophy Builder

Adductors, Quadriceps, Hamstrings, Glutes

A focused adductor template that pairs machine adduction with squat and lunge patterns, using straight working sets and RIR progression for repeatable lower-body development.

  1. 1
    Machine Hip Adduction
    anatomy
    1Exercise

    Machine Hip Adduction

    Rest 1m 30s

    • 112 reps x 30 kgRIR 3
    • 212 reps x 30 kgRIR 2
    • 312 reps x 30 kgRIR 1

    Control both squeeze and return phases; avoid using momentum at end range.

  2. 2
    Dumbbell Sumo Squat
    anatomy
    anatomy
    2Exercise

    Dumbbell Sumo Squat

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Use a shoulder-width-plus stance with toes turned out as tolerated; keep knees tracking over toes and torso braced.

  3. 3
    Dumbbell Curtsy Lunge
    anatomy
    anatomy
    3Exercise

    Dumbbell Curtsy Lunge

    Rest 1m 45s

    • 110 reps x 8 kgRIR 3
    • 210 reps x 8 kgRIR 2
    • 310 reps x 8 kgRIR 1

    Step diagonally behind with control and keep front foot pressure through mid-foot; prioritize hip-knee alignment.

  4. 4
    Bodyweight Lateral Lunge
    anatomy
    anatomy
    4Exercise

    Bodyweight Lateral Lunge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Sit hips back toward the working side and keep the non-working leg long; avoid knee collapse inward.