* Stretching exercises are not included in this list!

Adductor Exercises / Workouts At Home

Leg Raise With Exercise Ball

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Adductors
auxiliary muscles:Obliques
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
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Glute Bridge With Adductor Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Adductors, Glutes
auxiliary muscles:Hamstrings
required:Exercise Ball
level:Hard
type:Strength - isometric
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Cushion Squeeze

HumanmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
required:Fitness Mat / Towel
optional:Seat, Exercise Ball
level:Easy
type:Strength
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Sumo Squat With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Adductors, Hamstrings
auxiliary muscles:Lower Back, Abductors
required:Kettlebells (2) / Backpack / Dumbbell / Medicin Ball / Dumbbells (2) / Drink Crate / Kettlebell
level:Hard
type:Strength
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Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Adductors, Calves
auxiliary muscles:Shins, Lower Back, Rectus Abdominis, Obliques, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Hip Adduction, Lying

HumanmusclesmusclesStarting PositionExecution
muscle:Adductors
auxiliary muscles:Glutes
required:Nothing
optional:Weight Cuffs, Fitness Mat, Resistance Band
level:Easy
type:Strength
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Sumo Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Abductors, Lower Back
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Rolling Glute Bridge With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Abductors, Hamstrings
required:Exercise Ball
level:Hard
type:Strength
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