* Stretching exercises are not included in this list!

Adductor Exercises / Workouts At Home

Side Lunge With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors, Glutes
auxiliary muscles:Hamstrings, Abductors
required:Kettlebell / Dumbbells (2)
optional:Backpack
level:Normal
type:Strength
More exercise details

Leg Raise With Exercise Ball

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Adductors
auxiliary muscles:Obliques
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
More exercise details

Glute Bridge With Adductor Press

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

Cushion Squeeze

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

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
More exercise details

Sumo Squat

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

Sumo Squat With Dumbbell

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

Hip Adduction, Lying

HumanmusclesmusclesStarting PositionExecution
muscle:Adductors
auxiliary muscles:Glutes
required:Nothing
optional:Fitness Mat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
More exercise details

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
More exercise details

Globe Jumps

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