10 adductor exercises, sorted by difficulty
Every movement in Handler's library that trains the adductors as a primary muscle. 6 are beginner-friendly and 6 need no equipment. Open any exercise for form cues, common mistakes, programming ranges by goal, and modifications for sensitive joints.
Library data updated Handler exercise library
- Exercises
- 10
- With video demo
- 10
- Bodyweight
- 6
- Timed holds/intervals
- 4
Adductor exercises by equipment
Movement patterns here
Beginner (6)
- Butterfly StretchAdductors · Bodyweight · Video
- Dumbbell Sumo SquatQuadriceps, Glutes · Dumbbell · Video
- Frog StretchAdductors, Hips · Bodyweight · Video
- Lateral Lunge ShiftAdductors, Glutes · Bodyweight · Video
- Leg Swings Side-to-SideHips, Adductors · Bodyweight · Video
- Machine Hip AdductionAdductors · Hip adduction machine · Video
Intermediate (2)
Advanced (2)
Questions about this list
How many adductor exercises are in the database?
10 exercises list the adductors as a primary muscle. 6 are tagged beginner and 6 need no equipment.
What equipment do most adductor exercises use?
Beyond bodyweight options, the most common equipment for adductors work in this library is dumbbell (2), hip adduction machine (1), barbell (1).
Which movement patterns train the adductors?
In this library the adductors show up mainly in cool-down movements (2), squat movements (2), lunge movements (2). Open any exercise for its form cues, mistakes, and programming ranges.
Invited TestFlight beta · iPhone-first
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Handler is our product. In the invited iPhone beta, the coach selects from this library based on your equipment, goal, and what you logged last time. Test build, not a public download.