Exercises that train the Adductors (inner thigh)
36 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.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Hip Adduction (Machine)
85%
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Copenhagen Plank
85%
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Cable Hip Adduction
80%
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Band Hip Adduction
80%
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Sumo Squat
80%
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Standing Side Leg Raise
75%
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Sumo Goblet Squat
70%
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Sumo Deadlift
60%
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Barbell Squat
45%
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Barbell Split Squat
45%
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Goblet Squat
40%
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Front Squat
40%
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Box Squat
40%
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Walking Lunges
40%
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Dumbbell Lunges
40%
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Barbell Lunges
40%
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Bulgarian Split Squat
40%
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Kettlebell Split Squat
40%
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Smith Machine Squat
35%
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Kettlebell Front Squat
35%
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Smith Machine Split Squat
35%
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Split Squat
35%
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Leg Press
30%
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Hack Squat
30%
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Bodyweight Squat
30%
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Jump Squat
30%
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Band Squat
30%
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Dumbbell Step-Ups
25%
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Barbell Step-Ups
25%
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Conventional Deadlift
20%
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Bodyweight Step-Ups
20%
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Romanian Deadlift
15%
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Dumbbell Stiff-Leg Deadlift
15%
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Smith Machine RDL
15%
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Cable Pull-Through
15%
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Barbell Hip Thrust
15%
Know what your whole week misses, not just one exercise
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