Best Adductors Workouts For Women

The Machine Hip Adductor is an exercise that focuses on strengthening the inner thighs (adductors). Using a machine provides support, helping you concentrate on the movement without worrying about balance.

How to do it

1. Sit up straight in the thigh abductor machine with your lower back against the back pad.
2. Bend your knees to 90 degrees and place your feet wide on the foot pedals, with your knees against the inner pads.
3. Engage your core to keep your spine stable as you press your knees together through the pads in an inward motion.
4. After the pads touch, slowly return to the starting position.

Cable Hip Adduction uses a cable machine to strengthen your hips and lower body. It allows for controlled resistance as you move your leg across your body, enhancing hip stability.

How to do it

1. Set the cable machine to its lowest setting.
2. Attach the ankle strap to your outer ankle.
3. Stand sideways to the cable with feet together.
4. Lift your leg across your body in front of your other leg while holding onto something for balance.
5. Lower your leg back to start and repeat.

Lateral Bound is a jumping exercise that helps boost leg power, strength, and balance by jumping sideways. It mainly works your leg muscles and helps improve explosive movement.

How to do it

1. Stand with your feet together in a quarter squat position.
2. Shift your weight to your right leg and position your left elbow forward and right elbow back.
3. Jump quickly to the left, pushing off with your right leg and swinging your arms for momentum.
4. Land softly on the ball of your left foot, bending your left knee slightly.
5. Jump back to the starting position right away.

The Lateral Box Jump is an explosive exercise that builds lower body strength and agility, especially in the glutes, quads, and calves. It also enhances coordination and balance by making you jump sideways onto a box.

How to do it

1. Stand 3-6 inches to the side of the box with feet hip-width apart.
2. Bend at your hips and swing your arms back.
3. Keep your torso straight as you lower down.
4. Jump up by pushing off with your outer foot, swinging your arms forward.
5. Land softly by bending your hips and knees, then jump back to start.

Lateral Cone Hop is a dynamic exercise that strengthens your legs and improves agility. You jump sideways over a cone, which helps build coordination and speed in your movements.

How to do it

1. Stand 3-6 inches away from the cone with feet hip-width apart.
2. Hinge at your hips and swing your arms back while keeping your torso straight.
3. Lower into a half squat, then jump off the foot farthest from the cone, swinging your arms forward.
4. Land softly by bending your hips and knees, then quickly jump back to the starting position.

The Loop Band Standing Hip Adduction uses a resistance band to strengthen your inner thighs and improve hip stability. This exercise is great for beginners looking to build lower body strength.

How to do it

1. Wrap the resistance band around the bottom of a fixed pole.
2. Stand with your feet shoulder-width apart, a few feet away from the pole, with the band around your inner ankle.
3. Hold onto the pole for balance.
4. Move your inner leg out to the side, keeping it straight.
5. Control the leg back to the starting position and repeat on the other side.