* Stretching exercises are not included in this list!

Adductor Exercises / Workouts At Home

Curtsy Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors, Glutes, Abductors
auxiliary muscles:Hamstrings, Calves
required:Nothing
optional:Dumbbells (2), Medicin Ball, Kettlebells (2), Kettlebell, Dumbbell, Backpack
level:Normal
type:Strength
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Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Calves, Glutes
auxiliary muscles:Obliques, Lower Back, Rectus Abdominis, Abductors, Shins
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Side-to-Side Bench Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Abductors, Glutes, Quadriceps
auxiliary muscles:Pectoralis Major, Lower Back, Deltoids
required:Bench
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Shins
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Thigh Pull, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Adductors
auxiliary muscles:Triceps, Latissimus Dorsi, Trapezius, Teres Muscles
required:Nothing
optional:Seat
level:Easy
type:Strength - isometric
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Frog Squat

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Adductors
auxiliary muscles:Abductors, Lower Back, Hamstrings
required:Nothing
optional:Seat, Broomstick
level:Easy
type:Strength, Cardio
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Heel Beats

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Abductors, Lower Back, Hamstrings
required:Nothing
optional:Towel, Weight Cuffs, Fitness Mat
level:Normal
type:Strength
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Side Lunge With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Adductors
auxiliary muscles:Hamstrings, Abductors
required:Kettlebell / Dumbbells (2)
optional:Backpack
level:Normal
type:Strength
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Sliding Leg Adduction And Abduction In Plank Position

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Obliques, Hamstrings
required:Towel
level:Normal
type:Strength
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