Adductors Exercises
Adductor Magnus and Longus
All Adductors Exercises (12)
About the Adductors
The adductors are a group of muscles on the inner thigh. The adductor magnus and longus are the primary ones, running from the pelvis down to the inner femur and tibia.
Their primary function is hip adduction — pulling the legs together. In calisthenics, they also assist hip extension and control the legs in split-position movements and wide-stance work.
Weak adductors create instability during single-leg movements and limit the depth and control available in lateral lunge patterns. They are also a common injury site when athletes push into wide ranges of motion without adequate strength through those ranges.
How to Train Your Adductors
Copenhagen planks are the most effective adductor exercise in calisthenics. Lying on your side with your top leg on a bench or box, raise your hips off the floor and hold. The adductors of the top leg work isometrically to maintain position.
Lateral lunges and sumo squat variations train the adductors dynamically through a wide range. Focus on controlling the descent, keeping the foot flat, and driving out of the bottom with the inner thigh.
If you are working toward a middle split, adductor strength through end range is more important than passive flexibility. Isometric holds in a wide-stance position, progressively wider over time, build strength alongside mobility.
Adductors FAQ
Inner thigh pain during wide stance work is usually an adductor strain, most commonly caused by moving into ranges the muscle is not strong enough to control. Reduce range, add Copenhagen planks, and build strength before pushing width further.
Yes, particularly for single-leg stability and any movement involving wide leg positions. Athletes training pistol squats or split squats often find adductor weakness creates balance issues that disappear once this deficit is addressed.
Two to three times per week as part of a lower body program. Copenhagen planks in particular can be done frequently as they are low-impact and recover quickly.