Adductor Strength: 3 Moves for Strong, Stable Hips
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Adductor training is often overlooked in traditional gym programmes. Yet these muscles play a crucial role in pelvic stability, change of direction, running mechanics, and reducing groin injury risk.
Weak or undertrained adductors can contribute to hip instability and overload elsewhere in the kinetic chain.
This simple routine progressively builds strength, starting with isometric control, moving into dynamic strengthening, and finishing with loaded endurance work.
You can include it in a lower body session, as accessory work, or within a rehab/prehab block.
Instructions
Step 1
Copenhagen Holds (Isometric Base Strength): Begin with isometric Copenhagen holds to build foundational strength through the inner thigh. Keep your body in a straight line, shoulders stacked, and hips lifted. Focus on controlled breathing and maintaining alignment. Progression: Add a controlled knee drive with the bottom leg to increase demand and challenge hip stability further.
Step 2
Side-Lying Adductions (Dynamic Strength): Lie on your side with your top leg supported and bottom leg straight. Lift the bottom leg upward, keeping it straight and your hips stacked directly on top of each other. Avoid rolling backwards, control is key. Progression: Add a weight plate to the working leg or slow the lowering phase to increase time under tension.
Step 3
Wall Sit with Medicine Ball Squeeze (Loaded Endurance): Finish with a wall sit, holding a medicine ball between your knees. Actively squeeze inward throughout the hold to fully recruit the adductors under load. Maintain an upright torso and even weight through both feet. Progression: Increase hold time, add external load (e.g., dumbbells), or use a heavier ball to increase the squeeze demand.
Workout Notes
Consistent adductor training can improve hip stability, enhance performance, and reduce the likelihood of groin-related issues. Like any strength work, progress gradually and prioritise quality over quantity.
Disclaimer: This routine is for general fitness and educational purposes only and does not replace professional medical advice. Consult a qualified professional before starting or modifying training, especially if you have a history of injury or current pain.