Best Adductors Exercises
13 exercises target the adductors as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Cable & Machine Adductors Exercises
Bodyweight Adductors Exercises
Other Equipment Adductors Exercises
Sample Adductors Workout
| Exercise | Sets | Reps |
|---|---|---|
| Groin and Back Stretch | 4 | 6-8 |
| Groiners | 4 | 6-8 |
| Adductor | 3 | 10-12 |
| Band Hip Adductions | 3 | 10-12 |
| Side Lying Groin Stretch | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Adductors
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the adductors without systemic fatigue.
Often Trained With
Pair adductors training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
Download RepStack
Track every exercise with automatic progressive overload and strength scoring.