Best Adductors Workouts For Women
About
The adductors, a crucial muscle group located around the hips, play a significant role in movements that bring the thighs towards the body.
This workout incorporates exercises like Hip Adduction Machines, lateral lunges, and leg raises, all tailored to engage and strengthen the adductors effectively.
While men and women both benefit from these exercises, the methodology is adapted based on general preferences and averages specific to women of 5’5” height, 140 lbs weight, and 34 years age.
Repetitions and weight suggestions align with these averages, but variations in individual strength and ability should be acknowledged.
Build strength and stability while focusing on these targeted movements designed for functional improvement and fitness progress.
Workout 1
Adductors
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1. Machine Hip Adductor
SETS LOGGED1,164,985Adductors Strength100 mScoreAdductors
Thigh Adductor MachineThe 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
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.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs2. Cable Hip Adduction
SETS LOGGED145,994Adductors Strength83 mScoreAdductors
Hi-Lo Pulley CableCable 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Lateral Bound
SETS LOGGED209,987Adductors Strength43 mScoreAdductorsLateral 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
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.
Sets, Reps, Weight19reps29reps39reps49reps4. Lateral Box Jump
SETS LOGGED30,572Adductors Strength29 mScoreAdductors
BoxThe 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
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.
Sets, Reps, Weight18reps28reps38reps48reps5. Lateral Cone Hop
SETS LOGGED20,128Adductors Strength60 mScoreAdductors
ConeLateral 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
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.
Sets, Reps, Weight19reps29reps39reps49reps6. Loop Band Standing Hip Adduction
SETS LOGGED63,239Adductors Strength75 mScoreAdductors
Loop BandsThe 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
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.
Sets, Reps, Weight18reps28reps38reps48reps
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