The hip adductors, located in the inner thigh, are responsible for moving the legs towards the centre of the body. They play a crucial role in keeping your posture stable, supporting explosive movements during plyometric exercises and maintaining proper bodily alignment within sports and fitness. Incorporating hip adductor exercises into your gym programme will improve your mobility, resulting in more effective and efficient results. Check out these 5 adductor exercises that will help you achieve this goal, without needing a Home Leg Press.

Five Adductor Exercises

Sumo Squat with Dumbbell

• Stand with your feet wide apart and with your toes pointed outwards slightly.

• Hold a dumbbell at one end, with the head facing the ground.

• Bend your hips and knees until your thighs are parallel to the ground.

• Pause at the bottom, then push back up to the starting position before completing the desired number of repetitions.

• This is a great exercise to do at home - check out our Dumbbells for Sale

Lateral Lunge

• Stand with your feet hip width apart.

• Step to the side with your left leg, then bend the knee as you push your hips backwards, keeping your right leg straight.

• Return to the starting position and repeat the desired number of repetitions before switching to the opposite leg.

• Add a pair of 7.5kg Dumbbells to increase the intensity of this exercise.

Copenhagen Plank

• Lying down sideways, using a Mirafit mat, place the inside part of your top ankle on a plyometric box.

• Position yourself in a straight line, head to feet, with your elbow in line with your shoulders and bend the knee of your lower leg.

• Lift your hips off from the floor and hold in position.

• Repeat for desired repetitions, then swap sides.

Standing Hip Adduction

• Loop a resistance band around a solid anchor point, such as around the bottom of a power rack.

• Facing sideways on, wrap the band around your foot closest to the anchor point. You can adjust the tension of the resistance band by standing closer or further away.

• Standing tall, bring the banded leg towards the centre of your body, in front of the opposite foot and hold.

• Release your leg back to the side with control and repeat for desired reps and sets.

Hip Adduction Machine

• Set up the machine so that your legs start far apart.

• Sit on the machine with your knees on the outside of the pads and hold the handles for extra support.

• Push your thighs inwards until the pads are in near contact, whilst keeping your back pressed against the seat.

• Draw your legs outwards to return to the starting position.

Often referred to as the "forgotten inner thigh muscles," your adductors can be overlooked. But now that you're aware of their significance, you can take steps to strengthen them. By doing so, you'll improve your overall athletic performance and also reduce your risk of injury and build better muscle balance.

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Tags: Exercise Type > Strength