Best Beginner Adductors Workouts
About
This workout focuses on developing the adductors, a key set of muscles around the hips responsible for moving the thighs inward.
Adductor exercises, such as those utilizing Hip Adduction Machines, lateral lunges, and leg raises, enhance this muscle group’s strength and flexibility.
Designed for beginners, these exercises prioritize simple yet effective movements, ensuring safety while allowing individuals with less than one year of experience to progress effectively.
The recommended weights are slightly reduced to facilitate proper form and learning, making it suitable for individuals at various stages of their fitness journey.
Adaptations to repetitions and intensity are encouraged based on personal capabilities and progression goals.
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, Weight19reps29reps39reps4. 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, Weight18reps28reps38reps5. 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, Weight19reps29reps39reps6. 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, Weight18reps28reps38reps
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