7 Top ADDUCTOR EXERCISES YOU CAN DO AT HOME

adductors are a group of muscles located in your inner thigh that work to pull your legs together.

Here are 7 exercises you can do at home to target the inner thigh

Side-Lying Hip Adduction

The side-lying hip adductor is probably the best way to purely isolate the adductors.    In fact, a study was done comparing several different adductor exercises. This one was the best.

Elevated Side Lying Hip Adductions

Next is the elevated version. Get into the side-lying position towards the bottom half of the bench so that your bottom leg can dangle off the bench. Since you’re elevated- the range of motion is increased which makes it more challenging.

Glute Bridge Squeeze

The glute bridge squeeze strengthens all the muscles that maintain good pelvic and lumbar spine positioning. In addition, it trains hip extension which also activates the adductors.

Single Leg Glute Bridge Squeeze

Or you can simply do this exercise one leg at a time to increase the difficulty. Make sure to keep a foam roller or a pillow between your legs to activate the adductors more.

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