The adductors are one of the most undertrained muscle groups in both recreational and athletic populations, yet they are responsible for some of the most important functions in lower body movement. When they are weak, the consequences range from groin strains and hip instability to altered running mechanics and reduced athletic performance. When they are strong, they contribute to powerful acceleration, lateral movement, and pelvic stability in ways that most people do not appreciate until something goes wrong.
This guide covers the complete range of adductor strengthening exercises from beginner activation through to advanced loaded movements, with a structured programme that builds strength progressively and safely.
What the Adductors Do
The adductor muscle group consists of five primary muscles: the adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus. Together they run from the pubic bone and ischium to the femur and tibia, and their primary action is adduction, pulling the leg toward and across the midline of the body.
Beyond adduction, these muscles perform several functions that are frequently overlooked:
Hip flexion assistance: The adductor longus, brevis, and pectineus assist with hip flexion, making them relevant to running mechanics and kicking power.
Hip extension assistance: The adductor magnus, particularly its posterior fibres, is a significant hip extensor alongside the hamstrings and glutes. This makes it directly relevant to sprinting, deadlifting, and jumping.
Pelvic stabilisation: The adductors work alongside the abductors to stabilise the pelvis during single-leg activities. Weakness in either group disrupts this balance and produces the compensatory patterns that lead to lower back pain and knee problems.
Knee stabilisation: The gracilis crosses both the hip and the knee, contributing to medial knee stability. Gracilis weakness is a contributing factor in medial knee instability.
Consequences of Weak Adductors
Groin strains: The most direct consequence of adductor weakness. Groin strains are one of the most common injuries in sports involving kicking, rapid direction change, and lateral movement. Research consistently shows that adductor weakness relative to abductor strength is one of the strongest predictors of groin strain risk.
Hip instability: Weak adductors disrupt the balance of forces around the hip, contributing to lateral hip pain, snapping hip syndrome, and the altered mechanics that lead to hip impingement in some athletes.
Altered running mechanics: The adductors help control the position of the femur during the swing phase of running. Weakness here produces a wider, less efficient stride and contributes to the inward femur rotation associated with IT band syndrome and patellofemoral pain.
Reduced athletic performance: Lateral speed, cutting ability, and kicking power are all significantly influenced by adductor strength. Athletes with weak adductors are slower laterally and generate less force in kicking movements.
How to Assess Adductor Strength
Copenhagen adductor test:
- Lie on your side with the top leg resting on a bench at hip height
- Lift the bottom leg upward to meet the top leg, using the inner thigh
- If you cannot lift the bottom leg off the floor or can only hold it briefly, significant adductor weakness is present
- Compare both sides
Side-lying adduction test:
- Lie on your side with the bottom leg straight
- Place the top foot flat on the floor in front of the bottom leg for support
- Lift the bottom leg upward as high as possible
- Compare the ease and height achieved on each side
Squeeze test:
- Lie on your back with knees bent at 90 degrees
- Place a rolled towel or ball between the knees
- Squeeze as hard as possible for 5 seconds
- Pain during this test suggests adductor pathology rather than just weakness and warrants physiotherapy assessment before loading
Adductor Strengthening Exercises
Phase 1: Activation and Beginner Exercises
These exercises establish the neuromuscular connection with the adductors before adding significant load. They are appropriate for beginners, those returning from groin injury, and as warm-up exercises before more demanding adductor work.
Side-Lying Hip Adduction
Target muscles: All adductors, with emphasis on the adductor longus and gracilis.
How to do it:
- Lie on your side with the bottom leg straight
- Bend the top knee and place the top foot flat on the floor in front of the bottom knee for support
- Lift the bottom leg upward, leading with the inner thigh
- Pause for one second at the top
- Lower slowly over 2 to 3 seconds
- Complete 3 sets of 15 reps per side
Key cue: The movement comes from the inner thigh pulling the leg upward, not from the hip flexors pulling it forward. Keep the toes pointing forward throughout rather than rotating upward.
Ball Squeeze
Target muscles: All adductors in an isometric contraction.
How to do it:
- Lie on your back with knees bent at 90 degrees
- Place a soft ball, folded pillow, or foam block between the knees
- Squeeze the knees together against the object firmly
- Hold for 5 seconds, then release fully
- Complete 3 sets of 12 repetitions
Progression: Increase the hold time from 5 seconds to 10 seconds per repetition over 2 to 3 weeks.
Standing Hip Adduction With Band
Target muscles: Adductor longus, brevis, and pectineus in a standing functional position.
How to do it:
- Anchor a resistance band to a fixed point at ankle height
- Loop the band around the ankle of the leg furthest from the anchor
- Stand on the leg closest to the anchor, holding a wall for support
- Draw the banded leg toward and slightly across the standing leg
- Pause for one second at the end of the movement
- Return slowly against the band resistance
- Complete 3 sets of 15 reps per side
Key cue: Keep the pelvis level throughout. The tendency is to hike the hip of the working leg as the leg crosses the midline. Think of keeping both hip bones at the same height throughout the movement.
Phase 2: Foundational Strengthening Exercises
Once activation is established, these exercises build meaningful adductor strength through a greater range of motion and with more load.
Sumo Squat
Target muscles: Adductor magnus and longus as primary hip flexors and adductors during the wide-stance squat pattern.
How to do it:
- Stand with feet significantly wider than shoulder-width, toes turned out to approximately 45 degrees
- Hold a dumbbell or kettlebell in front of the body
- Lower the hips until the thighs are parallel to the floor or as low as comfortable
- Drive through the heels to return to standing
- Complete 3 sets of 10 to 12 reps
Key cue: The knees should track over the toes throughout the movement. If the knees collapse inward, reduce the load and focus on pushing the knees outward consciously on every rep.
Lateral Lunge
Target muscles: Adductor magnus and longus as the hip moves into an adducted position during the stepping and returning phases.
How to do it:
- Stand with feet together
- Step one foot wide to the side and lower the hips toward the stepping foot, bending the knee
- Keep the other leg straight and feel the stretch and loading in the inner thigh of the straight leg
- Drive through the bent leg to return to standing
- Complete 3 sets of 10 reps per side
Key cue: The stepping knee should track over the toes throughout the bend. Keep the torso upright rather than leaning forward excessively. The inner thigh of the straight leg should be actively loaded throughout the movement.
Copenhagen Adductor Exercise (Beginner)
Target muscles: All adductors, with particular emphasis on the adductor longus and gracilis. The Copenhagen exercise is the most evidence-supported adductor strengthening exercise for injury prevention in athletes.
Beginner version:
- Lie on your side with your bottom knee resting on the floor and the top ankle resting on a bench at hip height
- Lift the bottom knee off the floor by squeezing the inner thigh of the top leg against the bench
- Hold for 3 seconds, then lower the bottom knee slowly
- Complete 3 sets of 8 reps per side
Key cue: The lift should be driven by the inner thigh adducting against the bench rather than the hip flexors pulling the leg upward. Focus on feeling the inner thigh working against the bench surface.
Adductor Magnus Deadlift (Romanian Deadlift With Narrow Stance)
Target muscles: Adductor magnus posterior fibres as a hip extensor alongside the hamstrings and glutes.
How to do it:
- Stand with feet closer than hip-width, approximately 10 to 15 centimetres apart
- Hold dumbbells in front of the thighs
- Push the hips backward and lower the dumbbells close to the legs
- Lower until a strong stretch is felt in the hamstrings and inner thighs
- Drive the hips forward to return to standing
- Complete 3 sets of 10 reps
Key cue: The narrow stance specifically loads the adductor magnus posterior fibres more than a hip-width stance. You should feel the stretch and effort in both the hamstrings and the inner thigh during this variation.
Phase 3: Advanced Adductor Strengthening
These exercises load the adductors more heavily and in more challenging positions. They are appropriate for athletes and those who have completed 4 to 6 weeks of Phase 2 training.
Copenhagen Adductor Exercise (Full)
Target muscles: All adductors with full bodyweight loading.
How to do it:
- Lie on your side with the top ankle resting on a bench at hip height
- Keep the bottom leg straight and off the floor
- Lift the hips off the floor by squeezing both legs toward each other against the bench
- Hold the top position for 2 seconds
- Lower the hips slowly
- Complete 3 sets of 8 to 10 reps per side
Key cue: The full Copenhagen is a significantly harder exercise than the beginner version. Start with the beginner version for 4 to 6 weeks before progressing to this. The inner thigh and groin should be the primary working area throughout.
Cossack Squat
Target muscles: Adductors through a deep range of hip adduction during the lateral squat pattern.
How to do it:
- Stand with feet very wide, approximately twice shoulder-width
- Shift your weight to the right, bending the right knee deeply while keeping the left leg straight
- The left foot stays flat on the floor with the toes pointing upward
- Hold the bottom position for 2 seconds
- Drive through the right leg to return to standing and shift to the left side
- Complete 3 sets of 8 reps per side
Key cue: The straight leg should be fully extended with the foot flat on the floor or with the toes raised. The inner thigh of the straight leg is under significant adductor stretch during this movement. Only descend as deep as your current flexibility allows.
Adductor Plank
Target muscles: Adductors in an isometric stabilisation role during a side plank variation.
How to do it:
- Set up in a side plank position on the forearm with the feet stacked
- Place a foam roller or ball between the ankles
- Squeeze the ankles together against the object while holding the side plank position
- Hold for 30 to 45 seconds per side
- Complete 3 sets per side
Barbell Sumo Deadlift
Target muscles: Adductor magnus as a significant hip extensor alongside the glutes and hamstrings under heavy load.
How to do it:
- Stand with feet wider than shoulder-width with toes pointed out to 45 degrees
- Grip the bar inside the legs with a shoulder-width grip
- Keep the chest up and push the knees out over the toes as the bar lifts
- Drive the hips through to lockout
- Complete 3 to 4 sets of 5 to 6 reps
Key cue: The sumo deadlift places significantly greater demand on the adductor magnus as a hip extensor than the conventional stance. Athletes who need powerful hip extension for sprinting and jumping benefit from including this variation in their programme.
A Structured Progressive Programme
Weeks 1 to 2: Activation phase (3 sessions per week)
- Side-lying hip adduction: 3 x 15 per side
- Ball squeeze: 3 x 12 (5-second holds)
- Standing band adduction: 3 x 15 per side
Weeks 3 to 4: Foundation phase (3 sessions per week)
- Sumo squat: 3 x 12
- Lateral lunge: 3 x 10 per side
- Copenhagen beginner: 3 x 8 per side
- Adductor magnus deadlift: 3 x 10
- Side-lying hip adduction with band: 3 x 15 per side
Weeks 5 to 8: Loading phase (3 to 4 sessions per week)
- Copenhagen full: 3 x 8 to 10 per side
- Cossack squat: 3 x 8 per side
- Sumo squat with increased load: 3 x 10
- Adductor plank: 3 x 30 to 45 seconds per side
- Lateral lunge with dumbbells: 3 x 10 per side
Week 9 onwards: Athletic phase (for sport-focused individuals)
- Barbell sumo deadlift: 3 x 5 to 6
- Copenhagen full with added load (ankle weight): 3 x 8 per side
- Cossack squat with dumbbell: 3 x 8 per side
- All Phase 2 exercises maintained as warm-up work
Sport-Specific Adductor Training Considerations
Football and rugby players: The Copenhagen exercise has the strongest evidence base for reducing groin strain risk in football players specifically. A study of professional football players found that those who performed Copenhagen exercises during the pre-season had significantly lower rates of groin injury during the season. Include Copenhagen exercises twice per week throughout the season.
Runners: The adductor magnus is particularly important for running efficiency as a hip extensor. Include the narrow-stance Romanian deadlift and sumo squat in training to specifically develop this function.
Hockey and basketball players: Lateral movement sports place the highest demands on the adductors due to the repeated cutting, pushing off laterally, and rapid direction change. Cossack squats and lateral lunges are particularly relevant for these athletes.
Swimmers: The adductors are heavily involved in the breaststroke kick and contribute to the flutter kick. Side-lying adduction and Copenhagen exercises are appropriate additions to a swimmer’s dryland programme.
Frequently Asked Questions
How often should I do adductor strengthening exercises? Two to three times per week is appropriate for most people. The adductors recover well between sessions and respond to the same training frequency as other lower body muscle groups. Daily adductor training is appropriate during the activation phase but heavier loaded exercises require 48 hours of recovery between sessions.
Can I do adductor exercises if I have a groin strain? This depends on the severity and phase of the strain. In the acute phase immediately after injury, gentle isometric exercises such as the ball squeeze at low intensity are generally safe and help maintain muscle activation. Heavier loaded exercises should be introduced gradually under physiotherapy guidance. Do not attempt the Copenhagen exercise until basic adductor strength has been re-established without pain.
Will adductor strengthening help with groin pain? Yes, for most cases of adductor-related groin pain. Research on athletes with adductor-related groin pain consistently shows that a progressive adductor strengthening programme produces significant pain reduction and return to sport, with the Copenhagen exercise showing the strongest evidence. Persistent or severe groin pain should be assessed by a physiotherapist before starting a loading programme.
Is the Copenhagen exercise safe for beginners? The full Copenhagen exercise is quite demanding and is not appropriate for beginners. The beginner version described in this guide (bottom knee on the floor) is safe and effective for those new to adductor training. Progress to the full version only after 4 to 6 weeks of the beginner version feels comfortable and controlled.
Do women need adductor strengthening as much as men? Yes. While groin strains are more common in male athletes due to sport participation rates, adductor weakness contributes to hip instability, pelvic floor dysfunction, and knee problems in women as much as in men. The programme in this guide is equally appropriate for all sexes.