Exercises that train the Adductors (inner thigh)

44 movements in our catalog load the Adductors (inner thigh), ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.

The fastest way to train the Adductors (inner thigh) is Hip Adduction (Machine), which covers 85% of a session on its own.

The adductors run along the inner thigh and pull the leg toward the midline - which is the smaller half of what they do. As a group they are the largest muscle mass in the lower body after the glutes Takizawa 2014, and most of the adductor magnus has a longer lever on hip extension than on adduction Takahashi 2025. Squatting does train them, and depth decides how much: ten weeks of full squats grew them more than twice as much as half squats did Kubo 2019. That is why a dedicated adduction movement earns a slot here instead of being left to the compound lifts.

Equipment that can take Adductors (inner thigh) all the way to a session target on its own: Resistance bands, Barbell, Bodyweight, Dumbbells, Machines.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.